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Parallette Archer Push-Up

AdvancedStrengthTier T3

Start in a straight-arm push-up between two wide parallettes. Sink toward one side so that arm bends while the other stays straight, then press back to centre.

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

  • Set the two parallettes wide on the floor.
  • Take a straight-arm push-up support between them.
  1. He holds a straight-arm push-up plank with his hands on two widely set parallettes, body in one line, upper back braced.

    Step 1 of 5

    Set the parallettes wide and take a straight-arm push-up support between them.

  2. He is sinking his chest toward his right hand: his right arm bends under him while his left arm stays straight, the plank line held.

    Step 2 of 5

    Sink to one side so one arm bends and the other stays straight.

  3. He has pressed back up to the centred straight-arm support between the parallettes, arms long again, plank line held.

    Step 3 of 5

    Press back up to the centre support.

  4. He is sinking toward his left hand now: his left arm bends while his right arm stays straight, mirroring the first sink.

    Step 4 of 5

    Switch over and sink to the opposite side.

  5. He holds a straight-arm push-up plank with his hands on two widely set parallettes, body in one line, upper back braced.

    Step 5 of 5

    Set the parallettes wide and take a straight-arm push-up support between them.

Safety Information

Set the parallettes wide, sink to one side with one arm bending and the other staying straight, press up and switch over to the opposite side. Retract the shoulder blades and keep a stable, braced upper back. Control the lowering phase without flaring the elbows excessively. 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. 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.