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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 lever push-up is an advanced bodyweight chest exercise where one arm bends to lower the body while the opposite arm stays fully extended to the side, acting as a lever. This asymmetrical loading increases the demand on one pectoral at a time, building strength and control that bridges the gap toward a one-arm push-up.

How to Perform

  • Start in a wide push-up position with hands placed significantly wider than shoulder-width
  • Shift your body weight toward one side, bending that arm at the elbow
  • Keep the opposite arm straight and extended, acting as a lateral lever
  • Lower your chest toward the bent arm's hand in a controlled motion
  • Press back up through the bent arm while maintaining the extended lever arm
  • Keep your core tight and body in a straight line throughout
  • Alternate which arm bends each rep or complete all reps on one side before switching

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsCoreFront shoulders

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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