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.
The Archer Push-Up is a compound pushing movement that primarily targets your chest. Use as a push-up progression to build toward more advanced variations.
Everything You Need to Know About the Archer Push-Up
The Archer Push-Up is a advanced exercise exercise that targets your Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a push-up progression to build toward more advanced variations. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced bodyweight trainers for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Archer Push-Up
Primary
Secondary
Stabilizers
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.
What are common Archer Push-Up mistakes to avoid?
Not shifting weight enough.
Loading more weight than you can control on the Archer Push-Up forces compensatory movement patterns that bypass your Chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Hips rotating instead of staying square.
Losing hip position during the Archer Push-Up shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
Using the straight arm too much.
During any pressing movement like the Archer Push-Up, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Is the Archer Push-Up right for you?
Advanced bodyweight trainers for optimal results.
How to Program the Archer Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps per side. Rest 90s.
What are good alternatives to the Archer Push-Up?
Other Variations
- Typewriter Push-Up
- One-Arm Push-Up Negative
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Archer Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master wide push-ups first.
- Progress gradually.