Strength Training · Calisthenics
Archer Push-Up
The archer push-up shifts most of your weight onto one arm while the other provides support. It trains your chest, pressing strength, and ability to resist twisting.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place your hands well outside shoulder width with your fingers turned slightly outward.
- Extend your legs into a high plank with your feet wider than hip width.
- Lower your chest toward your right hand, bending your right elbow while your left arm stays nearly straight.
- Continue lowering until your chest is just above the floor.
- Press through your right hand back to a centered plank with both arms extended.
Form cues
- Keep your hips square to the floor
- Spread your fingers against the floor
- Exhale as you press
Common mistakes
- Letting your lower back sagTighten your abs and glutes to keep your shoulders, hips, and heels aligned.
- Flaring the bending elbowAngle your working elbow roughly 30–45 degrees from your torso rather than pointing it straight sideways.
- Shrugging the working shoulderKeep your working shoulder away from your ear throughout the repetition.
Safety
The wide hand position and uneven loading can strain your wrists, elbows, or shoulders if you force the range or lose control. A failed repetition can drop your chest or face toward the floor.
- Start with regular push-ups before attempting this variation.
- Use a shorter lowering range until you can control the full descent.
- Stop the set before your pressing arm gives way; lower your knees if you cannot finish a repetition.
Choose an easier push-up variation or consult a physiotherapist first if you have wrist, elbow, or shoulder pain during pressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 1 min 30 sec
Alternate sides after each repetition, counting each lowering and return as one rep.