Archer Push-up
Description
The archer push-up sets one hand wide to the side and the other in standard position. You lower toward the standard-position hand while the wide arm stays extended. This shifts most of the load to the pressing arm, building unilateral pressing strength toward one-arm push-ups.
Equipment Required
Archer Push-up Instructions
- Get into a push-up position with hands very wide apart.
- Shift your body toward your right hand. Your right arm bends while your left arm stays extended.
- Lower your chest toward the floor over your right hand.
- Press back up using primarily your right arm.
- Shift to the left side — left arm bends, right stays extended.
- Continue alternating.
- The extended arm provides minimal assistance.
- Aim for 5 to 8 reps per side.
Archer Push-up Form & Visual
Archer Push-up Benefits
- Builds unilateral pressing strength
- Progression toward one-arm push-ups
- Shifts load to one arm at a time
- No equipment needed
- Develops chest and tricep strength
- Advanced push-up variation
Archer Push-up Muscles Worked
- Pectoralis major (pressing arm)
- Triceps brachii
- Anterior deltoid
- Core (anti-rotation)
- Serratus anterior
Archer Push-up Variations & Alternatives
- One-Arm Push-Up
- Standard Push-Up
- Typewriter Push-Up
- Dumbbell Archer Press
- Ring Archer Push-Up
