Archer Push-Ups: Counting Method, Benefits, and Proper Form

How Do You Count Archer Push Ups?

Counting Archer push-ups typically involves counting each repetition completed by the working (bending) arm. A full repetition is achieved when the working arm reaches its deepest point of flexion and then extends to return to the starting position, with the assisting arm remaining extended throughout the movement.

Understanding the Archer Push-Up

The Archer push-up is an advanced bodyweight exercise that serves as a crucial progression toward the one-arm push-up. It's characterized by an asymmetrical movement pattern: one arm bends to lower the body while the other arm extends out to the side, providing minimal assistance and acting primarily as a counterbalance. This places a significantly greater load on the bending, or "working," arm, challenging its strength, stability, and control.

The Standard Counting Method

Given the unilateral emphasis of the Archer push-up, the most common and scientifically sound method for counting repetitions is to track the work performed by each individual arm.

• One Rep Per Working Arm: A single repetition is counted when the body lowers towards the hand of the bending arm, and then pushes back up to the starting position, maintaining the extended position of the assisting arm.
• Alternating Sides: Most practitioners perform Archer push-ups by alternating the working arm with each repetition or by completing a set number of repetitions on one side before switching to the other.
  • Example 1 (Alternating): If you perform a push-up bending your left arm, that's "1 left." Then you push up, transition, and bend your right arm, that's "1 right." You would record this as 1 rep per side.
  • Example 2 (Set on One Side): You complete 5 repetitions bending your left arm. This would be recorded as "5 reps on the left." You then switch and complete 5 repetitions bending your right arm, recorded as "5 reps on the right."

Therefore, if you complete 10 repetitions bending your left arm and 10 repetitions bending your right arm, you have performed a total of 20 Archer push-ups (10 per side).

Why This Counting Method Makes Sense

This counting method aligns with the principles of unilateral training and progressive overload:

• Targeted Strength Development: The primary goal of an Archer push-up is to strengthen one side of the body more intensely. Counting per working arm accurately reflects the load and effort placed on that specific limb.
• Balanced Training: By counting per side, you ensure that you perform an equal volume of work on both the left and right sides of your body, preventing muscular imbalances.
• Accurate Progress Tracking: If you can perform 5 reps on your left and 5 on your right, and then progress to 6 reps on each, you have clearly made strength gains. Counting a "pair" (left and right) as one rep would obscure this individual limb progress.

Common Misconceptions and Clarifications

• Is a "pair" one rep? While some might count a full cycle (left arm bends, then right arm bends) as one "set" or "cycle," it is generally not considered a single repetition for tracking strength progression. Each side's effort is a distinct repetition.
• Counting the extended arm's movement: The extended arm's role is primarily supportive and balancing, not the primary mover. Therefore, its extension and slight flexion during the movement are not counted as a repetition for the purpose of tracking strength.

Practical Application and Programming

When incorporating Archer push-ups into your training:

• Specify Per Side: Always record your repetitions "per side" (e.g., "3 sets of 8 reps per side"). This provides clarity and ensures balanced training.
• Focus on Quality: Prioritize perfect form over the number of repetitions. A well-executed Archer push-up with proper control and range of motion is far more beneficial than a higher number of sloppy reps.
• Progression: As you get stronger, you can increase the number of repetitions per side, increase the number of sets, or decrease the assistance from the extended arm (e.g., placing the assisting hand further away).

Benefits of Archer Push-Ups

Beyond their role as a stepping stone to one-arm push-ups, Archer push-ups offer several significant benefits:

• Enhanced Unilateral Strength: Develops significant strength in the chest, shoulders, and triceps of the working arm.
• Improved Core Stability: The asymmetrical nature of the exercise demands greater core engagement to prevent rotation and maintain a rigid torso.
• Shoulder Health: Promotes stability and control around the shoulder joint due to the dynamic stabilization required.
• Proprioception and Body Control: Improves awareness of your body in space and enhances neuromuscular coordination.

Proper Form for Archer Push-Ups (Brief Review)

To ensure effective and safe training, proper form is paramount:

• Starting Position: Begin in a standard push-up position. Walk one hand out to the side, significantly wider than shoulder-width, keeping that arm straight and fingers pointed forward or slightly angled outwards. The other hand remains directly under the shoulder.
• Eccentric Phase (Lowering): Slowly lower your chest towards the hand that is under your shoulder (the working arm). Keep your elbow tucked in slightly and your body in a straight line from head to heels. The extended arm remains straight, providing minimal support.
• Concentric Phase (Pushing Up): Powerfully push through the hand of the working arm to return to the starting position. Maintain tension throughout your core and glutes to prevent hip sagging or rotation.
• Common Errors: Avoid letting your hips rotate, shrugging your shoulders, or losing tension in your core. The extended arm should not bend significantly; its role is primarily for balance and minor assistance.

Conclusion

Counting Archer push-ups is straightforward once you understand the exercise's unilateral nature. By consistently counting each repetition performed by the working (bending) arm, you ensure accurate tracking of your strength gains, promote balanced muscular development, and maintain clarity in your training logs. Focus on mastering the form for each repetition, and the strength gains will naturally follow.