One Side Archer Push Up
Description
The one side archer push up is a unilateral push up variation. The lifter sets the hands wider than shoulder width and bends only one arm during the rep, keeping the other arm straight out to the side. The bent arm carries most of the bodyweight for a brutal unilateral push up.
Equipment Required
One Side Archer Push Up Instructions
- Begin in a high plank position with hands wider than shoulders.
- Set the body in a straight line from head to heels.
- Brace your core hard.
- Lower the body to one side by bending only that arm.
- Keep the other arm straight out to the side.
- Lower until the chest reaches the bent arm hand.
- Press back up using the bent arm to lockout.
- Alternate sides each rep.
One Side Archer Push Up Form & Visual
One Side Archer Push Up Benefits
- Brutal unilateral chest builder
- Strong push up progression
- Builds the chest
- Trains shoulder stability
- Useful one arm push up prep
- Strong calisthenic move
One Side Archer Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core
One Side Archer Push Up Variations & Alternatives
- Push Up
- One Arm Push Up
- Wide Push Up
- Diamond Push Up
