Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationBarbell
Barbell Front Raise And Pullover
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- 2
Keep your arms straight and raise the barbell in front of you until it reaches shoulder height.
- 3
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 4
Next, lower the barbell behind your head, keeping your arms straight.
- 5
Pause for a moment at the bottom, then raise the barbell back up to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12
Alternatives
Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9