Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundBodyweight
Full Planche Push Up
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
- 2
Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
- 3
As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
- 4
Continue to lower your body until your chest is just above the ground.
- 5
Push through your hands and extend your arms to lift your body back up to the starting position.
- 6
Maintain a straight line from your head to your heels throughout the movement.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstricepscore
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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