Chest Exercise · Body Weight
Archer Push Up
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.
Go to the movement stepsAlso known as: Archer Pushup
- Category
- Chest
- Equipment
- Body Weight
- Target
- Pectorals
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Archer Push Up
- Get into a push-up position with your hands set a bit wider than shoulder width.
- Straighten one arm out to the side so it's level with the floor.
- Bend the opposite elbow to lower your chest toward the floor, keeping your spine straight and your core braced.
- Press through that arm to drive yourself back up to the top.
- Switch which arm is extended out to the side and lower down again on the other.
- Keep alternating arms this way for your full set of reps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Archer Push Up mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders, Core.
More Chest Exercises
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
Barbell Bench Press
More Pectorals Exercises
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
Barbell Incline Bench Press
FAQ
- What muscles does the Archer Push Up work?
- The Archer Push Up mainly works your pectorals. It also helps strengthen your triceps and shoulders, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Archer Push Up?
- You do the Archer Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Archer Push Up?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Archer Push Up?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.