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Archer Push-up

Step by step instructions, muscle activation and variants for the Archer Push-up.

HardUpper chestMiddle chest

About this exercise

The archer push-up is an advanced bodyweight exercise in which one arm performs the push-up while the other arm extends straight out to the side, concentrating the load onto a single pectoral and tricep. It bridges the gap between a standard push-up and the one-arm push-up, building significant unilateral pressing strength.

How to Perform

  • Start in a wide push-up position with both hands on the floor, much wider than shoulder-width
  • Keep both arms straight and core tight in the starting position
  • Bend one elbow and lower your chest toward that hand while simultaneously sliding the other arm out straight, palm flat or fist on the ground
  • Lower until the chest nearly touches the floor on the bent-arm side
  • Press through the bent arm to push back to the top, keeping the extended arm as straight as possible
  • Maintain a rigid plank position throughout — avoid hip sag or rotation
  • Complete all reps on one side before switching the leading arm

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Archer Push-up

The Archer Push-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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