Archer Push-Up

BWBodyweightUnilateralStrength

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The Archer Push-Up is an advanced bodyweight push-up variation where one arm bends to take most of the load while the other stays nearly straight, shifting side to side. It builds unilateral pressing strength and is a progression toward one-arm push-ups. Ideal for intermediate-to-advanced trainees; no equipment required.

How to Perform Archer Push-Up

1Start in a wide-hand push-up plank: hands well outside shoulder width, body in a straight line from head to heels, core and glutes braced.
2Shift your weight toward the right side as you bend the right elbow and lower your chest, keeping the left arm nearly straight (like drawing a bow).
3Descend until the working-side chest is close to the floor while the straight arm provides light support.
4Press back up through the bent arm to the plank, then repeat toward the left side.
5Alternate sides each rep, or complete all reps on one side before switching.
6Key form tips: Keep hips level—avoid twisting; control the descent; progress gradually from elevated hands if needed. Common mistakes: collapsing the supporting shoulder, sagging hips, or incomplete range.

Muscles Worked

Front

Back

Primary

Secondary

Primary

Chest Shoulders

Secondary

Triceps Abs

Equipment Required

Body weight

Uses 70% of bodyweight

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Quick answers

What muscles does Archer Push-Up work?: Archer Push-Up primarily targets the Chest, Shoulders. Secondary muscles worked include the Triceps, Abs.
What equipment do I need for Archer Push-Up?: Archer Push-Up is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.
Is Archer Push-Up a unilateral exercise?: Yes, Archer Push-Up is a unilateral exercise, meaning it works one side of your body at a time. This helps identify and correct muscle imbalances between your left and right sides.
How do I perform Archer Push-Up correctly?: Archer Push-Up is performed in 6 steps. Start by: Start in a wide-hand push-up plank: hands well outside shoulder width, body in a straight line from head to heels, core and glutes braced. See the full step-by-step instructions above for complete form guidance.
What type of exercise is Archer Push-Up?: Archer Push-Up is a strength training exercise designed to build muscle and increase force production. It primarily works the Chest, Shoulders.

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How to Perform Archer Push-Up

1Start in a wide-hand push-up plank: hands well outside shoulder width, body in a straight line from head to heels, core and glutes braced.

2Shift your weight toward the right side as you bend the right elbow and lower your chest, keeping the left arm nearly straight (like drawing a bow).

3Descend until the working-side chest is close to the floor while the straight arm provides light support.

4Press back up through the bent arm to the plank, then repeat toward the left side.

5Alternate sides each rep, or complete all reps on one side before switching.

6Key form tips: Keep hips level—avoid twisting; control the descent; progress gradually from elevated hands if needed. Common mistakes: collapsing the supporting shoulder, sagging hips, or incomplete range.

Quick answers

What muscles does Archer Push-Up work?

Archer Push-Up primarily targets the Chest, Shoulders. Secondary muscles worked include the Triceps, Abs.

What equipment do I need for Archer Push-Up?

Archer Push-Up is a bodyweight exercise. No additional equipment is required, though you may add resistance for progression.

Is Archer Push-Up a unilateral exercise?

Yes, Archer Push-Up is a unilateral exercise, meaning it works one side of your body at a time. This helps identify and correct muscle imbalances between your left and right sides.

How do I perform Archer Push-Up correctly?

Archer Push-Up is performed in 6 steps. Start by: Start in a wide-hand push-up plank: hands well outside shoulder width, body in a straight line from head to heels, core and glutes braced. See the full step-by-step instructions above for complete form guidance.

What type of exercise is Archer Push-Up?

Archer Push-Up is a strength training exercise designed to build muscle and increase force production. It primarily works the Chest, Shoulders.