Archer Pushups

The previous step started teaching our nervous system the feeling of one-sided pushing.

This next step increases the resistance by leaning more to one side!

Standards

LEVEL 1: 2 Sets of 5 (Per Side)
LEVEL 2: 2 Sets of 9 (Per Side)
LEVEL 3: 2 Sets of 12 (Per Side)

Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.

Once you can do 2 Sets of 12 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.

Form Cues

  • Work one side at a time to maintain time under tension.

  • Unlike the Side-Staggered Pushups, we DON’T want to go straight up and down. Lean heavily towards your working arm.

  • Start with your arms twice shoulder width. Ideally, both arms would be straight at the beginning.

  • Do your best to keep your body aligned from your feet to your head. Your hips may lean one way at first. Straighten over time.

  • Film yourself and watch back between sets to check your form. A mirror is also useful.

  • Keep your feet together.

Tutorial

  1. Kneel on the floor with your knees together.

  2. Lean forward and place your hands twice shoulder width on the ground.

  3. Straighten your knees. Your arms should be straight and your body aligned from your head to knees.

  4. Keeping your support arm straight, descend towards your working hand slowly until your chest gently touches the floor. Your working hand may brush your chest.

  5. Pause for 1 Second.

  6. Slowly come back up.

  7. Pause for 1 Second.

  8. Repeat 4-7.

Progression & Regression

To make this exercise harder: Perfecting your form in this exercise makes it particularly difficult. Maintain a straight, aligned body while keeping your supporting arm straight. Film yourself and watch back to keep yourself honest. If this becomes too easy, start exploring the next step: Sliding One-Arm Pushups.

To make this exercise easier: Moving your hands closer together will make this exercise easier. Keeping your supporting arm bent will also help.

<< Side-Staggered Pushups Sliding One-Arm Pushups >>