Archer Push-up

Archer Push Up


This exercise is a variation of a push-up where one arm is extended forward while the other arm performs the push-up. The movement requires stability and strength in the core and upper body.

Muscle Group

Equipment Required

Archer Push-up Instructions

  1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Place one hand on a medicine ball or other elevated surface.
  3. Lower your body towards the ground, bending your elbows and keeping your core engaged.
  4. As you push back up, rotate your body towards the hand on the elevated surface, extending your arm and reaching towards the ceiling.
  5. Return to the starting position and repeat on the other side.
  6. Continue alternating sides for the desired number of repetitions.

Archer Push-up Form & Visual

Archer Push Up

Archer Push-up Benefits

  • Targets multiple muscle groups including chest, shoulders, triceps, and core
  • Increases upper body strength and stability
  • Improves balance and coordination
  • Engages the serratus anterior muscle, which is important for shoulder health and stability
  • Can be modified for different fitness levels by adjusting the range of motion or using knee push-ups

Archer Push-up Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Deltoids
  • Rectus abdominis
  • Obliques
  • Quadriceps
  • Glutes

Archer Push-up Variations & Alternatives

  • Spiderman Push-up
  • Clap Push-up
  • One-Arm Push-up
  • Diamond Push-up
  • Staggered Push-up
  • Explosive Push-up
  • Plyometric Push-up
  • Decline Push-up
  • Incline Push-up
  • Wide Grip Push-up