Archer Push Up
From a wide push-up position, lower toward one hand while the other arm stays straight, then alternate.
- Pattern
- Press forward
- Equipment
- Bodyweight
- Works
- Chest, front delt, triceps, abs
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Elbow Chest Fly (Machine)
A fly's elbow stays fixed, so no elbow bend loads it.
Wrist Chest Press (Machine)
Neutral grip, no wrist extension.
When it stalls, these usually help
Direct work for your front delts, which this lift also depends on.
Direct work for your triceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.