Instructions

To find the proper position for the archer push up:

1. Lay flat on the ground on your stomach
2. Place your right hand on the ground right next to your chest
3. Extend your left arm out straight to the side, pointing your fingers outward

Performing the archer push up:

1. From the starting position, push up with your right arm, keeping your left arm straight
   1. As you push up, pivot your left hand so your fingers face forward
2. Once you reach the top position, lower yourself to the left side, keeping your right arm straight
   1. As you lower yourself to the left side, pivot your right hand so your fingers face outward
3. Stop right above the ground, with your left hand right next to your chest
4. Push back up with your left arm, keeping your right arm straight
5. In a similar fashion, lower yourself back down to the right side.
6. Repeat the movement for the desired number of reps

Key points:

• Try pivoting on the bottom of your palms with the straight arm, you will find the movement to feel more natural
• When you first practice this exercise, your “archer” arm may not be perfectly straight. It is okay to have a slight bend until you get stronger, but take note of this break in form in your workout log
• As you perform the push up, feel free to adjust your feet so you are “centered” as you pivot from side to side