Alternating Archer Push-Up
UpdatedAlternating Archer Push-Ups: A challenging variation of the classic push-up to sculpt your chest, shoulders, and triceps!
The Alternating Archer Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back and shoulders. No equipment needed: it uses just your bodyweight.
Alternating Archer Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Front Shoulder (anterior deltoid)
Alternating Archer Push-Up Variations and Alternatives
How to do the Alternating Archer Push-Up
Start in a standard push-up position: Place hands slightly wider than shoulder-width apart and position feet together or slightly apart for better stability.
Transition into the archer position: As you lower yourself towards the floor, shift your weight onto one arm and extend the other arm out to the side, keeping it straight. The extended hand should lightly touch the floor for balance.
Execute the push-up: Lower your body until your chest is near the ground on the side of the bent arm, maintaining a straight line from head to heels.
Return to start: Push back up to the initial position by engaging the chest, triceps, and deltoids of the bent arm, using the extended arm for balance.
Switch sides: Complete the desired number of reps before performing the exercise with the opposite arm to promote balanced development and strength.
Maintain proper form: Keep your core engaged and ensure your hips do not sag or pike up. Conduct movements in a controlled manner, concentrating on the targeted muscles.
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Alternating Archer Push-Up FAQs
What muscles does the Alternating Archer Push-Up work?
The Alternating Archer Push-Up mainly works the chest and triceps, with help from the back and shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Archer Push-Up?
None. The Alternating Archer Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Archer Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Archer Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Archer Push-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Archer Push-Up, Grasshopper Push-Up and Alternating Kneeling Archer Push-Up.
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