Exercise guide
One Side Archer Push-Up
- Advanced
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
This advanced unilateral variation shifts the majority of the load onto a single side, significantly increasing pectoral and tricep activation while demanding intense core stability. It serves as a powerful progression toward the one-arm push-up by developing lopsided pushing strength and shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed significantly wider than shoulder-width apart.
- Position your feet at least shoulder-width apart to provide a stable base for the unilateral load.
- Turn the fingers of your 'assisting' arm slightly outward to allow for a natural elbow lock.
- Engage your glutes and core to create a rigid line from head to heels.
How to do it
- Inhale as you lower your chest toward the 'working' hand by bending that elbow, while keeping the 'assisting' arm completely straight.
- Descend until your chest is just above the working hand, ensuring the straight arm remains locked.
- Exhale forcefully and push through the palm of the working arm to return to the center starting position.
- Complete all prescribed repetitions on one side before switching to the other side.
Form checklist
- Keep the assisting arm locked straight throughout the entire range of motion.
- Maintain a neutral spine; do not let your hips sag or your lower back arch.
- Ensure the elbow of the working arm tucks at a 45-degree angle rather than flaring out toward the shoulder.
- Keep your weight centered over the working side rather than drifting back to the middle during the descent.
Pro tips
- Treat the straight arm as a 'kickstand' for balance only; try to pull your body toward the working hand using your chest and front delt.
- Squeeze the floor with your working hand to increase irradiation and shoulder stability for a more powerful press.
Make it harder
- Elevate your feet on a bench or box to increase the percentage of body weight shifted to the working arm.
- Perform a 3-5 second eccentric (lowering) phase to maximize time under tension on the working pectoral.
Frequently asked
- What muscles does the one side archer push-up work?
- The one side 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 one side archer push-up?
- The one side archer push-up requires no equipment — just your body weight.
- Is the one side archer push-up good for beginners?
- The one side archer push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.