Archer Push-Up
A unilateral calisthenics variation targeting the chest, triceps, and anterior deltoids to build upper body strength and core stability; commonly used as a progression toward the one-arm push-up.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Shoulders, Obliques, Lower Back, Glutes, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
8/10Anterior Delts
Abs
6/10Rectus Abdominis
Shoulders
5/10Medial Delts
Obliques
5/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Assume a wide plank position with hands placed well outside shoulder width, fingers rotated slightly outward, and body rigid from head to heels.
- Shift your weight toward one side, keeping the opposite arm straight.
- Lower your chest toward the working hand by bending the elbow.
- Descend until the chest is just above the floor.
- Press through the working palm to extend the arm and return to the center.
- Repeat on the same side or alternate sides.
Coaching Tips
Form Cues
- Keep assisting arm straight
- Core tight
- Control the descent
- Don't let hips sag
Breathing
Inhale as you lower toward the hand, exhale forcefully as you press back up.
Tempo
3-1-1
Range of Motion
Lower until the chest is level with the working elbow; extend fully at the top.
Safety
Safety Notes
- Ensure wrists are warmed up
- Stop if you feel sharp shoulder pain
Spotting
Not recommended; regress to standard push-ups or knee archer push-ups if needed.
Common Mistakes
- Bending the assisting arm
- Hips sagging
- Incomplete range of motion
- Shrugging shoulders
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Elbow tendonitis
Flexibility Needed
- Full shoulder flexion
- Wrist extension to 90 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Master 20 standard push-ups
- Proficient plank hold for 60 seconds
- Basic unilateral pressing form
Also known as
Archer Pushup, Side Pushup, One-Sided Pushup
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