General exercise guide
Archer Push-Up
Save
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
Coaching Note
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 PlanWhere Archer Push-Up fits in your workout
This is one example of how Archer Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Archer Push-Up3 × 12
- Triceps Pushdown3 × 12
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Archer Push-Up?
Other Variations
- Typewriter Push-Up
- One-Arm Push-Up Negative
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Related Content
Safety Notes
- Master wide push-ups first.
- Progress gradually.