Archer Push Up

pectoralschestbody weight

Matutunan kung paano gawin ang Archer Push Up nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders, Core.

Archer Push Up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Archer Push Up

Sundin ang mga hakbang na ito para maisagawa ang Archer Push Up nang may tamang form:

  1. 1Magsimula sa push-up na posisyon na bahagyang mas maluwag kaysa sa lapad ng balikat ang mga kamay.
  2. 2Iunat ang isang braso nang tuwid sa gilid, parallel sa sahig.
  3. 3Ibaba ang katawan sa pamamagitan ng pagbabend ng mga siko, pinapanatiling tuwid ang likod at naka-engage ang core.
  4. 4Itulak pabalik sa simula.
  5. 5Ulitin sa kabilang gilid, iunat ang kabila braso sa gilid.
  6. 6Magpatuloy na palitan ang mga gilid para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Archer Push Up

Primary

pectorals

Secondary

tricepsshoulderscore

Exercise Details

Equipment
body weight
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Archer Push Up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Archer Push Up?

Ang Archer Push Up ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders, Core. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Kailangan ba ng equipment para sa Archer Push Up?

Hindi. Ang Archer Push Up ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Archer Push Up nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa push-up na posisyon na bahagyang mas maluwag kaysa sa lapad ng balikat ang mga kamay. Iunat ang isang braso nang tuwid sa gilid, parallel sa sahig. Ibaba ang katawan sa pamamagitan ng pagbabend ng mga siko, pinapanatiling tuwid ang likod at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Archer Push Up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Archer Push Up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Archer Push Up best for?

The Archer Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

I-track ang Archer Push Up sa Cora

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