Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerCompoundBodyweight
Kneeling Push Up (Male)
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~10
Calories / set
Instructions
- 1
Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
- 2
Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
- 3
Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 4
Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
- 5
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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