Archer Push Up
The archer push up is an advanced bodyweight exercise that targets the pectorals by placing more load on one arm at a time. The extended arm provides balance and mild assistance, making it a powerful stepping stone toward single-arm push-up strength.
How to do it
- Start in a wide push-up position with your hands significantly wider than shoulder-width.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body toward the bent arm, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Set your hands wider than shoulder-width apart.
- Straighten one arm completely to the side for support.
- Lower your chest toward the hand of the bending arm.
- Keep your core tight and your body in a straight line.
- Push forcefully through the working palm to return to the start.
Breathing: Inhale as you lower your body down toward the working arm, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Sagging hips causes lower back strain and reduces core engagement.
- Bending the straight arm defeats the purpose of shifting load to one side.
- Rushing through the movement leads to poor control and loss of balance.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets x 6-8 reps per side, rest 90 s
Lose weight
3 sets x 5-8 reps per side, rest 90 s
Build muscle
4 sets x 6-10 reps per side, rest 120 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or wrist pain, ease off and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are archer push-ups too hard for beginners?
Yes, this is an advanced movement that requires significant upper body strength and core stability. Beginners should build a strong foundation with standard push-ups first.
How can I make the archer push-up slightly easier?
You can elevate your hands on a sturdy surface or use a wider stance to help distribute your body weight more manageably.
Which muscles do archer push-ups work the most?
They primarily target the chest pectorals while heavily engaging the triceps, front shoulders, and core stabilizers.