Archer Push Up vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Archer Push Up more often — 17 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Archer Push Up and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Archer Push Up vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Archer Push Up more often — 17 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Archer Push Up and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Archer Push Up and Alternate Dumbbell Bench Press Differ
| What differs | Archer Push Up | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17 sessions | 3 sessions |
How to Do Archer Push Up
Archer Push Up Muscles Worked: Chest
Form
- 1. Bend one arm and lower yourself until your chest is almost touching the floor.
- 2. Keep the other arm straight to support yourself on the ground.
- 3. Use the bent arm to return to the starting position.
Coach's Tips
- 1. Since it is a very advanced exercise, please substitute with push-ups if it's difficult.
- 2. Please lower yourself only as much as you can without straining your shoulders.
- 3. Keep your core engaged to prevent your hips from dropping.
For a full Archer Push Up guide with alternatives and benefits, see the Archer Push Up exercise guide.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Archer Push Up or Alternate Dumbbell Bench Press?
Planfit users log Archer Push Up more often — 17 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Archer Push Up and Alternate Dumbbell Bench Press need?
Archer Push Up needs bodyweight only, and Alternate Dumbbell Bench Press needs a dumbbell.
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