I can easily do tons of push-ups. And after ?
If you've mastered traditional push-ups, you might be ready for the next challenge: next-level push-ups!
One of the advanced variations of push-ups is archer push-ups.
Archer push-ups promote full-body control. Because one side bears the majority of the body's weight, the body will be prone to shifting or rotating. A major aspect of these push-ups is keeping the body tight, controlled, and stable.
This exercise is not for beginners. This requires incremental progression exercises.
How do you do archer push-ups?
Archer push-ups allow you to take on a higher percentage of your own body weight with one arm, but also allow the other arm to assist slightly.
Start in the “up” push-up position with your arms wider than shoulder width
Keep the body in a straight line - no sagging hips.
Alternate sides of the dominant hand for the push-up.
Lower the body to the right side by bending the right elbow and extending the left arm to the left side.
Come back up and in the middle.
Lower the body to the left side by bending the left elbow and extending the right arm to the right side.
This exercise will vary depending on the angle between the pushing arm (flexion arm) and the torso.
When the push arm is very close to the body by 10-20 degrees, the target muscles are the anterior deltoid and the triceps brachii.
When the angle is 30 to 70 degrees, the target muscle is the pectoralis major.
Positioning the elbow at 80 to 100 degrees from the torso can lead to acute and chronic joint and tissue damage. Be careful to stay in the safety zone!
The angle between the elbow and the torso changes the target muscle.