Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationBodyweight
Chest And Front Of Shoulder Stretch
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand tall with your feet shoulder-width apart.
- 2
Extend your arms straight out in front of you at shoulder height.
- 3
Cross your arms in front of your body, with your right arm on top of your left arm.
- 4
Interlace your fingers and press your palms together.
- 5
Gently squeeze your shoulder blades together and push your hands forward, feeling a stretch in your chest and front of your shoulders.
- 6
Hold the stretch for 20-30 seconds, then release.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoids
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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Alternatives
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