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One-Side Archer Push-Up

Step by step instructions, muscle activation and variants for the One-Side Archer Push-Up.

HardUpper chestMiddle chest

About this exercise

A demanding unilateral push-up variation where one arm performs the push while the other is extended straight out to the side in archer style. This asymmetric loading greatly increases the demand on the working pec and develops single-arm pushing strength without any equipment.

How to Perform

  • Start in a wide push-up position with both hands on the floor, one hand directly under your shoulder and the other extended straight out to the side
  • Brace your core and keep your body in a straight line from head to heels
  • Bend the elbow of the working arm and lower your chest toward that hand, while the extended arm stays nearly straight and slides or stays on the floor
  • Lower until your chest nearly touches the floor beside the working hand
  • Press forcefully through the working hand to return to the starting position
  • Keep the extended arm relaxed and use it only for light balance assistance
  • Complete all reps on one side, then switch arms

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
BicepsTricepsFront shouldersOuter forearm

About the One-Side Archer Push-Up

The One-Side 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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