Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Push Up Plus
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
- 2
Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 3
Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
- 4
At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
- 5
Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
- 6
Repeat 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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