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Archer Push-Up 10s · no sound

Archer Push-Up

A wide-hand push-up that shifts most of the load onto one bending arm while the far arm stays long and nearly straight.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Advanced
Movement
Push
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How to do it

  1. Set up in a push-up position with the hands well outside shoulder width and the body in a straight line.
  2. Brace the core and squeeze the glutes so the hips stay level.
  3. Bend one elbow and shift your weight toward that hand, keeping the far arm long and nearly straight.
  4. Lower until the chest on the working side is close to the floor.
  5. Press back through the working hand until both arms are straight and the hips are still level.
  6. Repeat toward the other side, alternating for the set.

Common mistakes

  • Letting the hips rotate or sag instead of holding a stiff plank.
  • Bending the far arm, which quietly turns the rep back into a wide push-up.
  • Cutting the range so the chest never travels far enough toward the working hand.
  • Attempting the drill before regular push-ups are clean and strong.

Muscles worked

Primary
Chest
Secondary
AbsFront DeltsTriceps

Same movement, other equipment

Barbell Bench Press Intermediate Barbell Bench Press Chest Barbell Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell

Plans that include the Archer Push-Up

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight Incline Push Up Beginner Incline Push Up Chest Bodyweight

Good to know

What muscles does the Archer Push-Up work?
Mainly the chest. It also works the abs, front delts and triceps.
What equipment do you need for the Archer Push-Up?
None. It is a bodyweight exercise.
Is the Archer Push-Up good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

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