Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBarbell
Weighted Drop Push Up
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~12
Calories / set
Instructions
- 1
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2
Lower your chest towards the ground, keeping your elbows close to your body.
- 3
Once your chest is just above the ground, explosively push yourself up, lifting your hands off the ground.
- 4
As you push up, quickly move your hands out to the sides and slightly forward, allowing your body to drop down towards the ground.
- 5
Catch yourself with your hands in the wider position and immediately lower your chest towards the ground again.
- 6
Repeat the push-up motion, dropping down and catching yourself with your hands in the narrower position.
- 7
Continue alternating between the wider and narrower hand positions for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
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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