Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationOther
Hands Bike
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and handlebar position to a comfortable level.
- 2
Sit on the ergometer with your back straight and feet on the pedals.
- 3
Grasp the handles with your hands and position your arms at a 90-degree angle.
- 4
Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
- 5
Continue pedaling for the desired duration or 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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