Archer Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Archer push-ups shift most of your bodyweight onto one arm while the extended arm provides minimal support. This creates near-unilateral loading that bridges the gap between standard push-ups and the one-arm push-up. If your goal is one-arm pressing, this is the progression that gets you there.
The extended arm should provide balance, not power. If you are pushing with both arms equally, you are not doing archer push-ups—you are doing wide push-ups. Really shift your weight over the working arm.
Muscles worked: Archer Push-Up
Why This Exercise Works
Archer push-ups shift most of your bodyweight onto one arm while the extended arm provides minimal support. This creates unilateral loading that approaches one-arm push-up demands. The working arm handles increased pressing load while the core resists rotation.
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Archer Push-Up form guide
- 1
Start in a wide push-up position.
- 2
As you lower, shift your weight to one side.
- 3
The working arm bends while the other straightens.
- 4
Your body moves toward the bending arm.
- 5
Push back up to the starting position.
- 6
Alternate sides each rep.
What are the best tips for the Archer Push-Up?
Great progression toward one-arm push-up.
Keep your core tight.
The straight arm provides minimal support.
Start with a less aggressive shift.
When to Use the Archer Push-Up
Use archer push-ups when standard push-up variations no longer challenge you and you want to progress toward one-arm work. Place them as your primary push-up movement. Alternate sides each rep or do all reps on one side before switching.
What are common Archer Push-Up mistakes to avoid?
Not shifting weight enough.
Hips rotating instead of staying square.
Using the straight arm too much.
Is the Archer Push-Up right for you?
Advanced bodyweight trainers who have mastered standard variations. Those pursuing calisthenic progressions and impressive bodyweight feats.
How many sets and reps of Archer Push-Up should you do?
Recommendation: 3-4 sets of 5-8 reps per side. Rest 90s.
Muscle Growth
6-10 reps per side
Rest 90s-2min
Strength
3-5 reps per side
Rest 2-3min
Endurance
10-15 reps per side
Rest 60s
Where to Use in Your Workout
Use as a push-up progression movement when standard push-ups no longer challenge you. Gradually reduce assistance from the extended arm over time.
Sample Workout Blocks
Week 1: 3x5/side @ RPE 8 | Week 2: 3x6/side @ RPE 8 | Week 3: 4x5/side @ RPE 8 | Week 4 (deload): 2x5/side @ RPE 7
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Get Your Custom PlanWhat are good alternatives to the Archer Push-Up?
Other Variations
- Typewriter Push-Up
- One-Arm Push-Up Negative
Frequently Asked Questions About the Archer Push-Up
The Archer Push-Up primarily targets the Chest, making it an effective exercise for chest development. Secondary muscles worked during the Archer Push-Up include Triceps, Shoulders, Core, providing additional training stimulus. Stabilizer muscles engaged include Obliques.
The Archer Push-Up is rated as advanced difficulty, meaning it requires some training experience. Advanced bodyweight trainers who have mastered standard variations. Those pursuing calisthenic progressions and impressive bodyweight feats. Focus on proper technique and consider starting with easier variations.
For the Archer Push-Up, the recommended approach depends on your goals. 3-4 sets of 5-8 reps per side. Rest 90s. For strength, use 3-5 reps per side. For muscle growth, perform 6-10 reps per side. For endurance, complete 10-15 reps per side.
Yes, the Archer Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting chest.
Good alternatives to the Archer Push-Up include: Wide Push-Up, Barbell Bench Press. These exercises target similar muscle groups as the Archer Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Master wide push-ups first.
- Progress gradually.