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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

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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