Technique
- Get into a Plank position, then widen your grip until it is about twice as wide as your shoulder width.
- Bend one arm while keeping the other one straight, to go down to one side.
- Push back up to the starting position, then do the other side.
Form tips
- Keep your working elbow close to the body (this is a better position for your shoulder); do not let it turn outward.
- Keep your Abs engaged and a posterior Pelvic tilt.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Forearms
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Pectoralis major (sternal head)
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Rings archer pushup
Advanced
Straddle one-arm pushup
Advanced
Sliding archer pushup
Intermediate
Regressions
Side-staggered pushup
Novice
Knee archer pushup
Novice
View Similar Exercises
View Similar Exercises
Staggered pushup
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Walking gecko pushup
Intermediate
One-leg pushup
Novice
High lizard crawl
Intermediate
Weighted T-pushup
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.