"It's an 'assisted' version of the single-arm pushup that allows you to train one arm with more intensity than the standard version of the exercise," says BJ Gaddour, C.S.C.S., author of Your Body Is Your Barbell. In a pushup position, you'll move one hand farther away from your body, which forces your other arm, shoulder, pec, and upper back to work harder to handle the load.
"Your non-working arm acts like a kickstand for your upper body," says Gaddour. "It's only there to help you as much as you need it to." Keep it closer to your body to make the move easier, and move it further away to make the move harder. (Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.)
Ready to try it? Watch the video to learn how to perform the archer pushup with perfect form.
We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.