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May 6th, 2023 11:01 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell Archer pushup (AKA: chest-to-DB pushup) is a challenging upper body exercise that targets the chest, shoulders, triceps, and core. This exercise involves performing a chest fly with dumbbells, followed by a push-up with the dumbbells on the ground.

Stretch to do prior to exercise:

• Chest stretch
• Shoulder stretch
• Tricep stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or jumping jacks
• Arm circles
• Push-ups on knees
• Dumbbell chest fly with lighter weights

How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise.

Proper form:

1. Lie on your back on a bench, with a dumbbell in each hand and arms extended over your chest.
2. Lower the weights down and out to your sides, keeping a slight bend in your elbows and squeezing your chest.
3. Slowly bring the weights back up over your chest.
4. Place the dumbbells on the ground, shoulder-width apart.
5. Get into a push-up position with your hands on the dumbbells.
6. Lower yourself down into a push-up, keeping your elbows close to your body.
7. Push yourself back up to the starting position.

How to reduce the difficulty: Perform the exercise with lighter dumbbells or do the push-ups on your knees.

How to increase difficulty: Perform the exercise with heavier dumbbells or add a clap between the chest fly and push-up.

Number of reps:

• Beginner: 8-10 reps
• Intermediate: 10-12 reps
• Advanced: 12-15 reps

Estimated time for exercise: 5-10 minutes