Best Upper Body Exercises for Archery

Forepaw · Apr 18, 2014

Howdy MM amigos,

With elk season now less than 5 mos. away, thought I would see if anyone can recommend favorite back/shoulders/arms exercises that are known to produce results in terms of extended draw/hold muscle memory and stamina.

I do conditioning exercises (cardio and low impact weights) 3-4 times per week, but have always been a little weak in the arms, and would like to be able to concentrate on form and sight picture (and release) when I finally get a pin on the big one.

Thanks all.

forepaw

earlyriser · Apr 18, 2014

push-ups, dips and pull-ups

trophyhunter · Apr 18, 2014

All the general stuff helps build the upper body. IMO just shooting my bow helps me build the arm strength. I was taught to draw my bow with the chest muscles as well as the arms. I build up to over 60 shots per day by elk season. The more shots you can shoot even if at a target in your garage or living room all helps build that arm strength. Some people dial their bows up when they actually should dial it down a bit for control as well as tighter groups etc. if you can't draw a bow from a sitting position then it needs to be dialed down until it can be drawn and held for a bit just like waiting for the game to give a shot.

Shoot , shoot, shoot and the arm strength will be there when you need it

))))------->

Forepaw · Apr 19, 2014

Duly noted, have been doing dips, and will start push-ups and pull ups.

Thanks.

forepaw

Forepaw · Apr 19, 2014

trophyhunter, 10-4, good stuff. By sitting, do you mean in a chair or on the ground? With my borderline KE I really can't afford to go any lighter, am shooting a 391 gr. XT at 240 fps.

Thanks.

forepaw

nfh · Apr 19, 2014

LAST EDITED ON Apr-19-14 AT 07:41PM (MST)[p]Tricep pushdowns if you go to a gym.. Working the triceps is a big key

Forepaw · Apr 20, 2014

>LAST EDITED ON Apr-19-14
>AT 07:41?PM (MST)
>
>Tricep pushdowns if you go to
>a gym.. Working the
>triceps is a big key
>

Ok thanks. I do those, and will ramp up my weight and reps.

forepaw

swbuckmaster · Apr 23, 2014

shooting your bow is the best exercise for shooting a bow!

who farted?

trophyhunter · Apr 23, 2014

Forepaw: when we took are archery certification class a bunch of years back the old timer instructor had us sit on a chair aiming at the target. That was an eye opener for some. When hunting if your sitting like up against a tree or something. Try pulling your bow from various positions....that was an eye opener for me...I had to dial back a bit because I couldn't draw and hold...I realized holy cra$..I'm going through all this work, conditioning, shooting in the off season, then walking into the back country all this way hunting, then sitting here and if an elk comes by I have just been wasting my time if I can't even pull that string for a shot. Soooo make sure you can draw your bow from any position to make that kill shot...

Good hunting

))))------->

kreaton · Apr 23, 2014

+1 on that! Everybody is going to find themselves stuck in an awkward/uncomfortable position waiting for that bull to drop his head again or take one more step out. Be sure your able to draw sitting flat with your legs out, kneeling, even squatting. Then all you gotta do is find em! Good luck!!

kawboy · Apr 27, 2014

Go check out ZacGriffith.com he has a workout system that is for bow hunters. I've been doing it for just over 2 months and really like the results so far. His program is very realistic. I have focused a lot on pull ups and things to help me. I'm so excited for this season!

I'll tell you who it was . . . it was that D@MN Sasquatch!

Prime01 · Apr 27, 2014

Hello everyone,

I trained people for different activities for many years and am now the director of personal training of the west coast for a large high end fitness company who has the only scientific case study proving our methods. So I have a little experience on my side. Believe what Trophyhunter told you. For any athlete,or civilian you should always train for what you wish for. Shooting a bow is the best exercise you can do. Along with this a lot of stabilization exercise which mimics your stance and shooting pose. Cables are best for this. Standing cable rows with high elbows and hold at end of draw. Core exercises such as sit ups knees to elbow ect. Will also help. But never forget the legs, more than likely you will be hiking and if legs are tired you will lose strength in a static movement such as holding the string back. Practice weighted lunges which get your heart rate up then pull a cable back to shooting stance. Do reps of ten and 4-5 sets every other day I off season. During season supplement when you cannot shoot as well as days when you do just take proper rest and nutrition In between . Do not overdue it and if you feel pain take time off with ice and rest. If you need a specific plan PM me and I will help you out..

StopAndDrop · Apr 29, 2014

Shooting a heavier traditional bow is also a fun and easy way to build up the arm strength.

Forepaw · May 10, 2014

Appreciate all the replies, good info, and some I had not thought of. As you get older, it is really important to not only put in the extra work at keeping fit, but also get the most bang for the buck in terms of activities, quality exercise, rest, diet, etc.

When we're young, we just go go go and don't even think about it, but those days come to an end sooner or later!

forepaw

tallbuck1 · May 14, 2014

LAST EDITED ON May-14-14 AT 12:56PM (MST)[p]LAST EDITED ON May-14-14 AT 12:55?PM (MST)

I alternate working my back (back is major muscle with Biceps and shoulder secondary muscle) and Chest (major muscle) and triceps (secondary muscle) hard two to three times a week while shooting my bow every day before I go and work out.

For Triceps I do the following.
Skull Crushers
Tricep pull downs on a cable racks both natural and inverted positions
Dips
Tricep pull overs

I do 4 sets of 8 to 12 reps per set with the last set doing negatives to increase stamina and muscle resistance.

For Back,

Seated Rows, wide and narrow grip.
Lat Pull Downs, wide and narrow grip.
Low position Lawnmowers on the cable racks
Mid position lawnmowers (just like pulling my bow back) on the cable rack.

EDIT: Try to do slooooow reps as that will help build muscle memory.
And don't overdue it on the SKULL CRUSHERS...

Hope all those make sense.

Tallbuck1

tracker12 · Jul 9, 2014

LAST EDITED ON Jul-09-14 AT 06:49PM (MST)[p]>Shooting a heavier traditional bow is
>also a fun and easy
>way to build up the
>arm strength.

If you are drawing your bow properly you are not using your arms. You should be drawing with the Rhomboid muscles in your back. Find exercises that build those and you will find it easier to pull and hold.

Founder · Jul 10, 2014

This is my first year of really focusing on building my draw strength. I used these resistance bands that the wife had laying around the house. I used all three to really get the heavy weight. I was doing the exercise almost everyday. I would draw (pictured) and hold for 20 seconds, then rest 20-30 seconds and then repeat. 4 -5 sets. The key was simple, hold more weight than what my bow hold weight was. After 3 weeks, I saw a huge difference in my shooting. I would recommend it to anyone.

Brian Latturner
MonsterMuleys.com
Will you LIKE MonsterMuleys.com on Facebook! I need a friend....

elkmanchad · Jul 10, 2014

I love the band idea!

I'm new to bow hunting but experienced in the gym. For a right handed shooter, it seems the left side of your body is using muscles you push with (chest, tricep, and shoulders), while the right side is using muscles you pull with (back and biceps). Obviously you don't want to end up lop sided, so work both sides of your body equally.

For you back, pull-ups and any kind of row-type exercise would be ideal. When doing chest, I like using dumbbells over barbells because your stabilizers are worked better. Varying types of push-ups work too. I could go on and on, but you get the message.

And don't forget your core and legs. The stronger your core, the stronger the rest of your body can get.