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Slider Archer Push-Ups

AdvancedStrengthTier T3

Start in a push-up plank with both hands on slider discs. Lower while one arm slides wide to the side and the other bends, then press up and pull the sliding arm back in.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the two slider discs on the floor and set both hands centred on them.
  • Set a push-up plank: both hands on the discs and both toes on the floor, the body straight.
  1. He holds a straight push-up plank, each palm centred on a flat slider disc under the shoulders, both toes on the floor, body straight from head to heels.

    Step 1 of 5

    Set a push-up plank with both hands centred on the slider discs.

  2. His chest is lowering while his right hand has travelled out wide to the side on its disc, the right arm extended laterally, the left arm starting to bend under the shoulder.

    Step 2 of 5

    Lower while the right arm slides out wide to the side on its disc.

  3. He is at the bottom of the push-up, chest near the floor under the left shoulder, right arm extended straight out to the side on its disc, left arm partially bent bearing the press.

    Step 3 of 5

    Hold the low point with the right arm extended wide and the left arm partially bent.

  4. He is pressing back up, his right hand gliding back in on its disc toward the shoulder line while the left arm straightens, the body rising straight to the plank.

    Step 4 of 5

    Press up while pulling the sliding arm back in to the starting stance.

  5. He holds a straight push-up plank, each palm centred on a flat slider disc under the shoulders, both toes on the floor, body straight from head to heels.

    Step 5 of 5

    Set a push-up plank with both hands centred on the slider discs.

Safety Information

Draw your shoulder blades back and keep your upper back braced. Lower with control without flaring your elbows. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Slide the arm straight out to the side and let the other arm do most of the bending. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.