Archer Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands placed significantly wider than a standard push-up.
2. Rotate your hands slightly outward (about 45 degrees) to allow for better wrist and shoulder alignment.
3. Position your feet slightly wider than hip-width to provide a stable base for the lateral weight shift.
4. Engage your glutes and core to create a rigid line from your head to your heels.

How to do it

1. Inhale as you lower your chest toward your right hand by bending the right elbow, while keeping your left arm completely straight.
2. Lower until your chest is just above the floor on the right side, allowing the straight left arm to slide or pivot on the palm.
3. Exhale and drive through the right palm to push your body back to the center starting position.
4. Repeat the movement by lowering toward the left side, alternating sides for each repetition.

Form checklist

• Keep the non-working arm fully locked out and straight throughout the entire rep.
• Ensure the working elbow stays tucked at a 45-degree angle to the torso rather than flaring out.
• Maintain a neutral spine and avoid letting your hips sag or rotate toward the floor.
• Keep your head in a neutral position, looking slightly ahead of your hands.

Pro tips

• Treat the straight arm as a 'kickstand'—use it only for balance and try to exert 90% of the pushing force through the bending arm.
• Focus on the mind-muscle connection by squeezing the pec of the working side at the top of the movement.
• If you struggle with the straight arm, practice the movement with your hands on a slightly elevated surface first.

Make it harder

• Elevate your feet on a bench or box to increase the load on the upper chest and shoulders.
• Perform the movement with a 3-second eccentric (lowering) phase and a 2-second pause at the bottom.

Frequently asked

What muscles does the archer push-up work?

The archer push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the archer push-up?

The archer push-up requires no equipment — just your body weight.

Is the archer push-up good for beginners?

The archer push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Bench PressBeginner · pectorals