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Archer push-up antagonist strength

3-4 sets of 4-6 archer push-ups per side, 90 s rest.

Strength
General strength
8 min
Moderate intensity
Moderate injury risk
Floor space

How to do it

Get into a push-up position with your hands wider than usual. Lower toward one hand while the other arm stays nearly straight, then push back up. Alternate sides. Do 4-6 reps per side, 3-4 sets, with 90 seconds rest. Keep your shoulders pulled down away from your ears, and stop if you feel shoulder or elbow pain. Do them from your knees or with hands on a bench to make them easier.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Archer push-up antagonist strength

0:00 / 8:05

Ready

8:05

3 rounds

3-4 sets of 4-6 archer push-ups per side, 90 s rest.

3
rounds
1:30
rest
8:05
total

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Who it's for

Pushing strength for climbers, with enough asymmetry to be interesting. It balances the pulling without needing a gym.

Common mistakes

  • Shoulders shrugging up. Pull them down away from the ears, the same as on the wall.
  • Sagging hips. Body stays in a line. If the hips drop, do them from your knees instead.
  • Bending the straight arm. The far arm stays nearly straight. If it bends, it's a wide push-up.
  • Pushing through shoulder pain. Stop. Archer push-ups load the shoulder at an awkward angle and there's no reason to fight it.

How to progress

Knees or hands on a bench first, then full, then put your feet on a box. Four to six clean reps a side is the target at every level: go to the next variation rather than adding reps.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.