05 TAKE AIM AT YOUR CHEST
Few exercises target as many upper-body muscles as the archer press-up. By focusing on just one side of your chest at a time, it increases the load. Set up in the press-up position, with your hands slightly wider than normal and your fingers facing out. Keep your right arm straight as you bend your left elbow, shifting your torso towards the left arm. Keep looking at your right arm and let your torso turn that way. Repeat on the other side. You’ll challenge your chest and triceps, building not only strength but full-body control.
Your end goal is three sets of six to eight reps. It won’t come easily, so take it step by step using the progression plan below. Do two sets of each press-up variation, then move on to the next. When you reach a step that’s difficult, do two extra sets of it. Stop there and aim to progress more the next time you tackle this challenge
01 STANDARD PRESS-UP You’ve done this before. Shoot for 10 reps with your hands elevated (see page 56), then on the floor when you’re ready.
02 WIDE PRESS-UP Set up in press-up position, then move each of your hands an extra hand-width outward. Turn your palms out. Do 10 reps in this manner, squeezing your shoulder blades as you lower each time.
03 SEESAW WIDE PRESS-UP Set up in wide press-up position. Lower your chest to the ground, shifting your body slightly to the right. Push back up to the start. Do another press-up, shifting your body slightly to the left. That’s a rep; do five in this new style.