Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Superman Push Up
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2
Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- 3
As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
- 4
Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
- 5
Repeat the movement, this time lifting your left arm and right leg.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Pectorals
core
Secondary
coreshoulders
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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