Archer Push-Up Mastery: A Challenge for Unilateral Strength
The archer push-up is a challenging variation that targets your chest, shoulders, triceps, and core while also improving unilateral strength and stability.
- Start in a Push-Up Position: Begin in a standard push-up position with your hands wider than shoulder-width apart.
- Lower to One Side: Lower your body toward one hand while extending the opposite arm out to the side, keeping it straight.
- Push Back Up: Push through the bent arm to return to the starting position.
- Alternate Sides: Repeat the movement on the other side, alternating between sides with each repetition.
Tips for Success
- Start with Modified Versions: If the full archer push-up is too challenging, start with knee-assisted or incline variations.
- Focus on Control: Move slowly and with control to maximize muscle engagement and stability.
- Aim for Balanced Reps: Try to perform an equal number of reps on each side to avoid imbalances.
Challenge Progression
- Beginner: Aim for 5 reps per side.
- Intermediate: Work up to 10 reps per side.
- Advanced: Perform 15 or more reps per side with perfect form.
Mastering the archer push-up will significantly enhance your push-up performance and overall upper body strength. Challenge yourself with this advanced exercise, and enjoy the rewards of improved muscle balance and power.
