Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Modified Hindu Push Up (Male)
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- 2
Lower your body towards the ground, bending your elbows and keeping your core engaged.
- 3
As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
- 4
Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulderscore
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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