Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundKettlebell
Kettlebell Plyo Push Up
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Start in a high plank position with your hands on the kettlebells, shoulder-width apart.
- 2
Lower your chest towards the ground, keeping your elbows close to your body.
- 3
Push through your hands explosively, lifting your hands off the kettlebells and extending your arms fully.
- 4
Land softly back on the kettlebells and immediately lower your chest back down for the next repetition.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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