Technique
- Start in a Plank position, keep one hand below your shoulder and place the other one about 2 palms length away from your torso (this is your assistance side).
- Descend slowly straight down, using as little assistance as possible from the assisting arm.
- Pause at the bottom and smoothly bring yourself back up to to the starting position.
- Work both sides.
Form tips
- Unlike the Archer pushup, in this exercise you bend the assisting arm a little and go straight down along the working arm.
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
Joint movements
Progressions
Archer pushup
Intermediate
Regressions
Wide pushup
Novice
View Similar Exercises
View Similar Exercises
Staggered pushup
Novice
Knee archer pushup
Novice
Internally rotated pushup
Novice
One-leg pushup
Novice
Spiderman pushup
Novice
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.