Pushups with hyperextensions

Start as for pushups, face down, with hands and feet on floor, palms flat about shoulder width apart, and body extended straight. Lower yourself with your arms until you are not quite touching the floor. Make sure the body stays straight - no bending at the waist or knees. Then push yourself back up again, but this time, in addition to pushing back to the starting position, push beyond it, from the shoulder, raising your back further (see the bottom picture).

Muscles trained:

Primarily pectorals (chest), with some triceps and abdominal. The hyperextensions add extra rotator cuff and serratus anterior development, both good for archers.

Start Down and push back to start. Hyperextend beyond starting position

Back