Archer Push-Up
Overview
How to do it
- 1
Set Up in a Wide Push-Up Stance: Get into a push-up position with your hands wider than shoulder-width. Angle your fingers slightly outward.
- 2
Move Your Body Toward One Side: Lower your chest toward the working arm while bending that elbow, and keep the opposite arm straight.
- 3
Maintain a Straight Supporting Arm: On the way down, keep the extended arm locked straight so it works as a support beam and slides outward along the floor.
- 4
Use the Full Range of Motion: Descend until your chest is almost touching the hand on the working side, and keep your core braced and your back flat.
- 5
Press Back Up: Push through the working arm to return to the start, then repeat on that side or switch sides.
Form tips & common mistakes
Keep hips square: Stay aligned so your torso does not rotate.
Control the descent: Lower slowly and with purpose to increase time under tension.
Brace your core: Tighten your abs so you keep a straight line from head to heels.
Keep the extended arm active: Avoid letting it relax completely. Keep tension for balance and stability.
Breathe rhythmically: Inhale as you lower and exhale as you press up.
Benefits
Builds unilateral upper body strength: One side works harder, which helps correct imbalances and develop pushing power.
Improves core stability: The uneven load demands stronger core engagement to stop rotation.
Develops mobility and control: Dropping deep on one side improves shoulder and chest flexibility and range of motion.
Prepares you for one-arm push-ups: This is an important progression for advanced calisthenics training and unilateral strength goals.
No equipment required: Archer push-ups can be performed anywhere and made easier or harder by adjusting arm placement or using elevation.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Trapezius
Biceps Brachii
Rectus Abdominis، Pectoralis Minor، Serratus Anterior، Obliques، Quadriceps
Erector Spinae، Latissimus Dorsi
