Archer Push-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set up in a wide push-up position with hands placed significantly wider than shoulder-width, fingers angled slightly outward, and the body in a straight line from head to heel.
• Shift your weight toward one hand and begin bending that arm, while simultaneously keeping the opposite arm straight and actively pressing it into the floor.
• Lower your chest toward the hand of the bent arm as far as range of motion allows, keeping the hips level and the torso square without any rotation.
• Press back up through the bent arm to return to center, then shift and repeat to the other side, maintaining full-body tension throughout each transition.

Common mistakes

• Letting the hips pike up or sag, or allowing the torso to rotate as the chest descends, both of which reduce core involvement and destabilize the shoulder.
• Leaving the straight arm passive on the floor rather than actively pressing it down, which eliminates the shoulder stability demand on that side.
• Not descending deep enough on the working side, cutting the range of motion short and reducing the stretch and mechanical load on the working pectoral.

Frequently asked questions

Is the archer push-up harder than a standard push-up?

Yes, significantly. Because the load is shifted unilaterally to one arm, the working side experiences a much greater percentage of bodyweight than in a standard push-up. It is commonly used as a progression toward the one-arm push-up.

Can I do archer push-ups on my fists or on parallettes to increase range of motion?

Yes. Performing archer push-ups on parallettes or fists allows the chest to descend below hand level, increasing the stretch on the pectoral and the total range of motion. This makes the exercise more demanding and can improve chest development, but requires adequate shoulder mobility and stability before attempting it.

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