Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerIsolationOther
Roller Seated Shoulder Flexor Depresor Retractor
Pectorals · Chest
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a flat surface with your legs extended in front of you.
- 2
Hold the roller with both hands, palms facing down, and place it on your thighs.
- 3
Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
- 4
Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
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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