The archer push-up has emerged as a go-to exercise among fitness enthusiasts, often featured in videos showcasing impressive strength and flexibility. However, this dynamic movement is not limited to advanced athletes. In fact, it's especially beneficial for mountain bikers. The postures and strengths required during mountain biking closely mirror the challenges posed by the archer push-up. By integrating this exercise into your routine, you can significantly boost your on-bike strength and enable better descending performance.
In this post, we will explore why the archer push-up is a game changer for mountain bikers, how to effectively scale it for your fitness level, and the key benefits it delivers for your riding experience. With a comprehensive understanding of this exercise, you'll be able to incorporate it into your training with confidence.
What is the Archer Push-up?
The archer push-up is a unique twist on the standard push-up that increases intensity and engages your body differently. In this variation, as you lower your body, one arm stretches out fully while the other performs a standard push-up. This approach results in a more challenging workout for your chest, shoulders, and triceps while also challenging your scapular control.
This asymmetric movement develops unilateral strength, which is crucial for activities requiring upper body balance, like mountain biking.
Benefits of Archer Push-ups for Mountain Bikers
1. Enhanced Upper Body Strength
Mountain biking demands powerful upper-body engagement for tasks such as descending, climbing and braking. The archer push-up specifically targets muscle groups like the pectorals and deltoids, which are essential for maneuvering the bike.
2. Improved Stability and Control
A strong upper body aids in maintaining bike control on challenging terrain. The archer push-up works stabilizing muscles, enhancing your ability to handle impacts from rough sections.
3. Functional Strength Development
This exercise builds functional strength that directly translates to mountain biking. By simulating the dynamic movement patterns required while riding, the archer push-up prepares you to adjust your body position as needed - making you a more dynamic rider. This can lead to improved performance and safety, particularly at speed and during technical descents.
4. Now Scalable for All Levels
Using my video here you'll see how you can now scale the Archer push-up so athletes of all abilities are able to find an access point. Beginners can start with a high incline using a barbell in a rack or a bench, to reduce resistance. As strength grows, lowering the incline can gradually lead you toward the full archer push-up on the floor.
How to Incorporate the Archer Push-up into Your Training
Start High
For those new to archer push-ups, start with a high incline on a barbell in a rack a bench or other sturdy platform. This modification helps you focus on form without the full body weight challenge. For example, starting with incline push-ups can make the exercise feel manageable while allowing you to work on technique.
Progress Gradually
As you build confidence and strength, lower the incline height a few inches at a time until you find a challenge without your technique falling apart. This gradual progression is essential for preventing injuries and establishing a solid foundation for your workouts.
With my athletes I'll sue something like:
"Once you can complete 3 sets of 10 at a given height, lower the bar 6 inches for your next workout"
Frequency and Volume
In a given training block using Archer push ups 1-2x per week should allow you to progress safely. But don't go crazy on them. The bulk of your upper body strength work should come from traditional Push-ups, Bench Press, dumbbell press, cable press and fly varieties through the rest of the year. This movement, as with many specialist movements that "look like Mountain Biking" are just cherries on top of a crucial foundation of strength..
The Movement
Elevate Your Riding Experience with Archer Push-ups
The archer push-up offers tremendous value for mountain bikers, enhancing upper body strength, stability, and overall control. By incorporating this versatile exercise into your training plan, you will help yourself build the strength needed to conquer challenging trails.
To get the most out of your workouts, pair archer push-ups with traditional push-ups and diversify your strength training. This well-rounded approach will create a robust foundation for tackling the adventures that lie ahead.
Embrace the potential of the archer push-up. Integrate it into your program, and watch as your riding strength and skills improve dramatically!
Interested in how the other 99% of a comprehensive Mountain Biking Program should look? Book a free Strategy call with me here.
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