equipment

Bodyweight

sets

3

reps

5-10 per side

rest

90 sec

1. Set up in a push-up position with your hands wider than shoulder width.
2. Extend your legs behind you with feet slightly apart for balance.
3. Set your body in a straight line from head to heels.
4. Brace your midsection and squeeze your glutes.
5. Spread your fingers for a stable base.

1. Lower toward one hand by bending that elbow.
2. Keep the opposite arm straight, letting it slide out to the side.
3. Descend until your chest is close to the working hand.
4. Press back up through the working arm to the starting position.
5. Repeat on the other side, alternating each repetition.

Inhale as you lower toward one side, exhale as you press back up.

• Keep your hips level — do not let them rotate toward the working arm.
• Keep the straight arm straight; it guides, it does not press.
• Keep your body in one line throughout.
• Work up through elevated archer push-ups before doing them on the floor.
• Split the reps evenly between sides.

• Rotating the hips toward the working arm.
• Bending the supporting arm and turning it into a wide push-up.
• Letting the hips sag as fatigue sets in.
• Attempting these before standard push-ups are strong.
• Doing more repetitions on the stronger side.

From arms extended down to the chest near the working hand. Reduce depth or elevate your hands rather than breaking the body line.