One Side Archer Push-up

The One Side Archer Push-up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles. This exercise not only works on your upper body strength but also improves stability and balance. Unlike regular push-ups which predominantly engage both arms simultaneously, the One Side Archer Push-up involves one arm performing a push-up while the other arm remains extended forward. By focusing on a single arm at a time, you provide a greater challenge to your muscles, forcing them to work harder and develop more strength and definition. Additionally, the extended arm creates an additional element of instability, activating your core muscles to stabilize your body throughout the movement. When performing the One Side Archer Push-up correctly, you will experience an intense engagement of your chest, triceps, and shoulders, effectively targeting those major muscle groups. As with any exercise, it is crucial to maintain proper form and alignment to prevent strain or injury. Engage your core muscles and focus on a controlled and gradual movement to maximize the benefits and minimize the risk. Incorporating the One Side Archer Push-up into your workout routine can help you enhance upper body strength, sculpt your chest, arms, and shoulders, and improve overall stability and balance. Always remember to warm up adequately before attempting this exercise and consult with a fitness professional to ensure it suits your individual fitness level and goals.

Instructions

• Start in a high plank position with your hands wider than shoulder-width apart.
• Extend one arm out to the side, perpendicular to your body.
• Engage your core, lower your body towards the ground by bending your elbows.
• As you lower your body, extend the arm on the opposite side away from your body, resembling an archery bow.
• Keep your body in a straight line and avoid any twisting or rotation.
• Push through your hands to return to the starting position.
• Alternate sides and repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper form throughout the exercise by keeping your core engaged and body in a straight line.
• Focus on stability and balance by placing your feet wider apart or using an exercise ball under one hand.
• Progress gradually by starting with modified versions of the exercise, such as performing it on your knees.
• Increase the challenge by adding a push-up at the end of each archer push-up repetition.
• Breathe properly by exhaling as you push yourself up and inhaling as you lower your body.
• Include regular shoulder and chest stretching exercises to maintain flexibility and prevent injury.
• Combine the one side archer push-up with other exercises like planks and rows to create a well-rounded upper body workout.
• Ensure proper recovery by giving your body enough rest and fueling it with adequate nutrition.
• Listen to your body and modify or regress the exercise if you experience any pain or discomfort.
• Track your progress by keeping a record of the number of repetitions or sets you can perform.