Enhancing Skills

Archer pushup

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

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

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids, Triceps Brachii

Tertiary:

None

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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