Alternating Kneeling Archer Push-Up
Intense upper body & core! Targets chest, shoulders, triceps & obliques! A challenging push-up that builds strength & stability.
The Alternating Kneeling Archer Push-Up mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Alternating Kneeling Archer Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Obliques
Alternating Kneeling Archer Push-Up Variations and Alternatives
How to do the Alternating Kneeling Archer Push-Up
Kneeling One Side Archer Push Up
Positioning
Begin by kneeling on the floor with your knees hip-width apart.
Place your hands on the ground in front of you, slightly wider than shoulder-width apart.
Shift your weight to one side, turning your body so that you are positioned on that side.
Extend the arm on the same side as your body weight out to the side, keeping the other arm bent and close by your side.
Movement
Engage your core and lower your body toward the floor by bending your elbow on the side where your weight is situated.
Keep your extended arm straight as you descend, ensuring that your shoulder stays above your wrist.
Push yourself back up to the starting position by straightening your elbow.
Repeat the movement for the desired number of repetitions, then switch sides to work the opposite arm.
Tips
Maintain a straight line from your knees to your head throughout the movement.
Focus on controlled movements, avoiding any sudden motions.
Make sure to breathe steadily: inhale as you lower and exhale as you push yourself back up.
Alternating Kneeling Archer Push-Up FAQs
What muscles does the Alternating Kneeling Archer Push-Up work?
The Alternating Kneeling Archer Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Kneeling Archer Push-Up?
None. The Alternating Kneeling Archer Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Kneeling Archer Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Kneeling Archer Push-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Bodyweight Kneeling Push-Up Row, Across-Body Push-Up and Kneeling Clock Push-Up.
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