PlanWorkouts

Exercise 3294 · REF A9qxk2F

Archer Push Up exercise animation

Archer Push Up

Category
Chest
Equipment
Body Weight
Target
Pectorals

Archer push-ups load one arm heavier by shifting the body sideways while the other arm stays extended for balance, essentially building single-arm pressing strength without needing a heavy single-arm setup. It's a natural progression once standard push-ups stop being challenging. Keep the hips square and resist rotating, since twisting the torso is the easiest way to cheat the harder side.

How to Do the Archer Push Up

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
  2. Extend one arm straight out to the side, parallel to the ground.
  3. Lower your body by bending your elbows, keeping your back straight and core engaged.
  4. Push back up to the starting position.
  5. Repeat on the other side, extending the opposite arm out to the side.
  6. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Archer Push Up primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders, Core.

More Chest Exercises

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

More Pectorals Exercises

Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Archer Push Up work?
The Archer Push Up primarily targets the pectorals, with the triceps and shoulders, core assisting.
What equipment do I need for the Archer Push Up?
The Archer Push Up is done with no equipment — just body weight.
What's a good alternative to the Archer Push Up?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.