Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationDumbbell
Dumbbell Pullover Hip Extension On Exercise Ball
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- 2
Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- 3
Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- 4
Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- 5
Pause for a moment, then raise the dumbbell back to the starting position.
- 6
While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- 7
Lower your hips back down to the starting position.
- 8
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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