The Best Pushup for Size & Strength: Archer Pushups
The Arc..
🕑 Added 2020-08-16 02:55:48 +0000 UTC
The Best Pushup for Size & Strength: Archer Pushups
The Archer Pushup is a self-assisted single-arm pushup that pinpoints the chest, shoulders, triceps and core. And it's one of the ultimate anytime, anywhere upper body muscle-builders.
What's so unique about this pushup variation? One arm does the pressing while the other does the flying! The pec fly-side is at a mechanical disadvantage as a single-joint mover requiring the other multi-joint press-side to shoulder 70-80% of the load.
It's also great for muscle gain! The extra stability and assistance not only makes the single-arm pushup pattern more accessible, but it's ideal for extended time-under-tension to build both size and strength.
I like 2-3 sets of max quality reps/side. Start with slower eccentric-isometric tempos like 3-4 seconds down with a 1-2 second pause at the bottom. Gradually progress to faster tempo, weighted, or feet-elevated variations.
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Full at-home GORILLACORN GAINZ programming at TheDailyBJ.com
