What is the Archer push-up?

You can already do tonnes of push-ups and want to progress your workout? So, what’s next?

Think archer push up. This is an extremely versatile and effective variation of traditional push-ups for enhancing your strength and endurance. 

Also known as Side to side push ups, these are done with a changed single-arm position that puts more tension on the muscles in your arms and back. 

How is Archer push-up done?

To gain the benefits of push up side to side and to avoid injuries and muscle strain, you need to perfect your posture and form. 

Here is a detailed step-by-step explanation of how to do archer push up:

  1. To begin push up archer, get into all fours and keep your knees and toes flexed on the ground. Make sure that your hips are over your knees and your hands are wider than your shoulders. Your chin should be tucked in throughout the movement.
  2. Press your palms onto the floor and rotate your shoulders outwards to engage your lats. 
  3. Straighten your legs and lift your knees off the ground to get into the high plank position. You can keep your legs together or hip-width apart.
  4. Engage your shoulders and hips, breathe deeply, and engage your core. 
  5. Now, slowly shift your upper body towards the right and bend your right elbow. 
  6. Your right shoulder and hand can be allowed to inwardly rotate as you begin to lower yourself in the push-up position.
  7. Lower to the right side while straightening your left arm and extending it fully. Your shoulder and hand must be in a straight line. 
  8. To begin the upward movement, push into the ground while squeezing your chest. Straighten your right elbow and push yourself back up.

Sets and reps of push up archer: You can start by doing 3-4 sets of 8-12 reps. Gradually increase your practice.

Check out this video to learn How to do the archer push up by cult fit


This video helps you to learn how to do the archer push ups step-by-step.

What are Archer push-up alternatives?

Once you know how to do archer push up, it is time to progress to some new variations to develop your strength. 

Here are some of the most effective archer push up alternative exercises for you to try:

1) Archer ring push ups

This is an excellent archer push up workout that works on your upper, middle, and lower chest along with your shoulders, glutes, and back extensors. 

Steps to follow while doing Archer ring push ups:

  1. Begin this side to side push ups alternative by getting into a plank position. Your hands must be placed on the rings. 
  2. Start lowering your body and straighten one arm like in the traditional variation of the exercise.
  3. Now, pull your extended arm back to the push-up position and come back into the plank position. 
  4. Repeat the archer ring push up exercise on the alternative side.

2) Spiderman archer push ups

This is a combination exercise that makes your lower body stronger and improves your balance. 

Steps to follow while doing Spiderman archer push ups:

  1. Get into the traditional archer pushup exercise.
  2. How this exercise varies is that when you stretch one arm towards the side, you also need to move your knee on the same side. 
  3. On finishing the push-up, you return the leg to the starting position too.
  4. Repeat on the other side.

3) Single leg archer push up

This archer push up alternative is a great conditioning exercise for your back and legs. 

Steps to follow while doing Single leg archer push up:

  1. In this exercise, you need to get into the traditional archer push up posture and elevate one leg into the air.
  2. Hold the pose for 20-30 seconds. 
  3. Repeat on the other side. 

4) Decline archer push up 

In this alternative, the decline position targets your chest muscles to give you a stronger upper body. Since it also increases the weight and tension on your hands, it is also an excellent exercise for bigger arms.

Steps to follow while doing Decline archer push up:

  1. In this version of archer push up, you need to place your legs on an elevated surface. 
  2. This is followed by the traditional archer push up steps.

What are the benefits of Archer push-ups?

There are great reasons why archer push ups are considered to be an effective progression from the traditional push-ups:

  1. One of the most important archer push ups benefits is that by working on your anterior deltoids, shoulders, pectoral muscles, and triceps, they give you an amazing high-intensity upper body workout
  2. A strong core is the foundation of every movement that you make. archer push up is an excellent way to strengthen your core and prevent injuries. This also promotes balance and flexibility and keeps you agile.
  3. One of the best archer push up benefits is that it corrects your posture and prevents lower back pains and stiffness. 
  4. By pumping your heart rate, archer push up make your cardiovascular system stronger. When practised regularly, this helps in preventing the risk of cardiac problems like heart attack, hypertension, and arrhythmia.
  5. A push up exercise doesn’t require investment in expensive equipment or gym space. This makes it an excellent addition to your workout at home.
  6. One of the most important archer push ups benefits is that conditioning and strengthening your body prepares you for the more challenging push-up variations such as the single-arm push-up.

How to do Archer push-ups safely?

Here are some tips to keep in mind while doing the push up side to side:

  1. Don’t do this exercise in case you have undergone a recent injury or have pain in the shoulders, neck, arms, back, or legs. 
  2. In case you feel pain or hear clicking noises anywhere, stop working out immediately.
  3. If you suffer wrist pain, use dumbbells while doing archer push ups.
  4. If you have any existing medical conditions, never start doing the archer push up workout without consulting your doctor.
  5. While performing an archer push up ensure that your head and neck are kept in a straight line.

Takeaway

To gain the archer push up benefits, it is not just important to be consistent with your workouts, but also modify them according to your age and conditioning levels. Once you do this, you can reap their gains throughout your life.

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Posted 
June 23, 2022
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