Want to try your hand at pump archer? Have you ever tried to do one-armed push-ups? For most athletes, this is too difficult a movement. But there is a simple solution: the Archer's Pump. This is an "assisted" version of the single arm push-up that allows you to train one arm with greater concentration andintensitythan the standard version of exercise.
This allows you to better navigate your way to a true single arm pump! In this article, we tell you what you need to know about the archer push-up, how to perform the exercise and progress in a linear fashion to become ever stronger!
What is an archer pump?
The archer push-up works like this: all you have to do is pull one hand away from your torso, which forces your other arm (and even the side shoulders, pecs, and upper back) to work harder to handle the load. The more you move your hand, the more difficult the exercise becomes.
You want your "off" arm to only help you as much as you need it. So keep it closer at first and move it a bit more once you can create 10 perfect reps. Warning: Even though it is easier than the one arm push-up , it is still an incredibly difficult exercise.
How to do an archer push-up?
The initial movement
Thearcher push-upallows you to take a higher percentage of your ownbodyweightl with one arm, but also allows the other arm to assist slightly. Start in a push up position with your arms wider than shoulder width apart. Keep the body in a straight line (no slouched hips). Alternate sides of the dominant hand for the push-up motion. Lower the body to the right side by bending the right elbow and straightening the left arm towards the left side.
Go back up and in the middle. Lower the body to the left side by bending the left elbow and straightening 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 brachialis.
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 cause acute and chronic injuries to joints and tissues. Be sure to stay in the safety zone! The angle between the elbow and the torso changes the target muscle.
Variations
You can simplify or intensify the archer push-up exercise by using variations:
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Easier: bring your "off" hand closer to your chest.
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More difficult: lift one, two, three or four fingers of your hand “off” from the ground. With each finger you lift, your other arm will take on more of the load.
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Even harder: Place your “off” hand on a slightly elevated surface such as a dumbbell, medicine ball, kettlebell, step, or the hanging handle of a TRX suspension trainer
In parallel, do not hesitate to read: Why do military push-ups to progress in bodybuilding?
How to perform on an archer pump?
Focus on the floor
Grab the floor with the hand that's under your shoulder, like it's a dumbbell grip you're trying to grab Keep your fingers pointing forward, screw your palm into the floor and away from you.
This will stabilize your shoulder joint, giving you more strength and stamina to effectively push through the ground. And you'll need all the muscle poweryou can get, because you won't be using both arms in an archer pushupto generate force like you would. with a standard pump.
Tighten your muscles
Your body should form a straight line from your head to your feet. Allowing your hips to sag can cause your back to hyperextend and lead to lower back pain. Fortunately, there are simple things you can do to keep your Hips stable and aligned with your upper body.
Start by digging your toes into the ground. You'll engage your quads and glutes, making your lower body feel like a block of cement. Next, contract your abs as if you're about to get punched in the gut. This keeps your body rigidand also serves as a core workout.
Finally, lower your shoulders (imagine pulling them as far away from your ears as possible) and hold them there. This ensures that the only movement occurs at your elbow. Hold this full-body contraction for the duration of the archer push-up.
For as much information as possible: Top 10 different types of push-ups and how to make them
Lock your elbows and keep a vertical forearm
Many men perform the archer push-up move with a flared elbow, which adds stress to their shoulder joint. Instead, keep your elbow tight to the side as you lower your chest to the floor.
This will give you more stability and support when pushing back to the starting position. Want an instantstrength boost? Keep the forearm of your working arm perpendicular to the floor throughout the movement! This protects your elbow during the archer push-up and increases activation of your pecs and triceps.
Don't hesitate to also read: Bicep push-ups: 3 variations that strengthen your arms
Think about your armpits
During an archer pushup, you're probably not paying attention to your armpits during your workout. This pump variant is a mistake!
As you return to the starting position, driving through your armpit (not your shoulder) keeps your shoulder blade aligned and engages the large muscles in your upper back and rib cage.The result: more pushing power!
Train with complementary movements
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Diamond pushups: During the archer pushup, your main arm will be close to your body. To get stronger in this position, you should train with a tight grip or diamond pushups. Keep in mind that you will need to be able to do at least 30 push-ups before you start training with more advanced variations.
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The Side Push-ups: Once you are able to do 15-20 diamond push-ups, you are ready to train with side push-ups. These are like archer push-ups, but with a bent assist arm. This change allows you to more easily control the level of assistance you use. A good way to progress with this exercise is to gradually increase the width of your arms.
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Inclined Archer Push-ups : Instead of performing Archer Push-ups on the floor, you'll be performing them on an elevated surface. As you get stronger, you can decrease the height of the surface you're training on until you can do archer push-ups on the ground.
At the same time, to get the maximum results: How to beat the world push-up record?
The bodybuilding accessory to progress to the archer pump
Another way to progress quickly with the archer push-up exercise is to add extra resistanceto your workouts, especially if you try more variations easy at first to gradually gain strength. The Military 50KG™ Weighted Vestis a great way to challenge your body by adding up to 50kg of extra load.
C is very useful to not be held back by simple bodyweight exercise and continue to gain strength and muscle mass, even with individual workouts at home. Our weighted vest model is strong and resistant, antiperspirant and ventilated so that your performancewill not be hampered by perspiration. It adapts perfectly to all body types. Without leaving home, you will be able to progress at the archer pump and finally achieve your goals with a little motivationand regularity!
In summary: The archer pump
The archer push-upis an essential step to go from the standard push-up to the one-handed push-up. It allows you to develop the strength of each arm without putting yourself in too much trouble either. If you can't master the initial movement, try easier variations.
If it's too easy, bet on the more challenging variations to continue progressing! In any case, to perform in the archer push-ups, you must: concentrate on the ground, contract your muscles, lock your elbows and keep your forearm vertical, remember to push through your armpits and train with complementary exercises. If you combine these tips with the Military Weighted Vest 50KG™ to become more powerful, it won't take long for you to achieve your first archer push-up !
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