⚠️⚠️ This video shows the most advanced versions of the main transitional exercises I use but there are many ways to regress and progress through each of them depending on where you're at, which I go into below...
GET ON YOUR KNEES 🛐
At first you may need to perform any or all of these on your knees to shorten the lever and decrease the load. This is fine, just work on keeping the form in check and progress when you're ready.
USE AN INCLINE ↗️
A valid way to build up to all horizontal push movements, and you can find a sturdy object or bench as high or low as you need to lighten the load as you work on stability and form.
KNEES + INCLINES
You may find you need to get onto your knees AND use an incline surface at first, before progressing to just using one or the other.
The ultimate aim with the Archer Push-Ups is to have the extended arm locked out, but at first you may need to bend the extended arm a little bit as you lean from side to side, gradually getting used to the move and working on straightening out the arm over time.
Work on controlling just the lowering phase of the movement, not worrying about the 'push up' until you're ready. Control is key; you want to be in FULL control all the way down to the ground. It's an effective method for building strength used for many other exercises too.
I use this approach a lot, especially with calisthenics. It basically means performing as many reps of the hardest progression you can - with good form - then 'dropping' down to complete the set on an easier regression.
THE ONE-ARM PUSH-UP 🤚
For the full move place your feet quite far apart and as you get better at them you'll be able to bring them closer together. The supporting elbow needs to track backward with the hand on the ground beneath your shoulder, aiming to tense the free arm hard along with your glutes, quads and core and resist rotating as much as you can.
Any questions, throw me a comment or DM 🙌🏼