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Archer Push-up

Difficulty: ⭐⭐⭐ Advancedpush

Home Setup

Perform on any flat, non-slip surface with enough space to extend your arms wide; a yoga mat or carpet provides cushioning for hands and knees

yoga mat or carpetclear floor space

💡 Pro tip: Place a folded towel under your extended hand if you need extra wrist support or to reduce friction for smoother sliding

Gym Setup

Open floor space or exercise mat

Safety: Ensure adequate shoulder mobility before attempting; stop immediately if you feel sharp pain in the shoulder or elbow of the working arm

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidTriceps BrachiiSerratus AnteriorCore Stabilizers

⭐ Why This Exercise?

Archer push-ups develop unilateral pushing strength and address strength imbalances between sides while building the foundation for one-arm push-up progressions. This exercise significantly increases time under tension for the working arm and enhances shoulder stability, core control, and proprioception through the asymmetrical loading pattern.

Make It Easier

Regressions for building up strength

1. Incline Archer Push-up

bench + box + sturdy table

Reduces load on the working arm by elevating the upper body, making the movement more accessible while maintaining the unilateral pattern

2. Archer Push-up from Knees

yoga mat + knee pad

Decreases total body weight being pushed, allowing focus on the asymmetrical arm positioning and movement pattern

3. Wide Push-up

none

Builds the wide hand position strength and chest activation needed for archers without the unilateral demand

Make It Harder

Progressions for advanced athletes

1. Decline Archer Push-up

box + bench + step

Increases load on the working arm and shoulders by elevating the feet, requiring greater strength and stability

2. Archer Push-up with Pause

none

Adds isometric hold at the bottom position, dramatically increasing time under tension and strength demands

3. One-Arm Push-up Negative

none

Natural progression toward full one-arm push-up by removing the support arm and focusing on controlled eccentric lowering

↕️ Similar Movements

Pseudo Planche Push-up
Advanced horizontal push variation that also shifts weight forward and increases shoulder/chest demand
One-Arm Push-up
Ultimate unilateral push progression that archer push-ups directly prepare you for
Wide Push-up
Foundational movement with similar hand positioning but bilateral loading pattern
Typewriter Push-up
Related unilateral variation where you shift side-to-side at the bottom position between archer positions
Diamond Push-up
Complementary push variation emphasizing triceps while archers emphasize chest and shoulders

Form Checklist

✓Keep your extended arm straight but not locked, with hand flat on the ground pointing away from your body
✓Drive through the heel of your working hand while keeping your body in a straight line from head to heels
✓Lower your chest toward your working hand while the opposite arm slides out, maintaining tension throughout
✓Keep your hips square to the ground and core braced to prevent rotation
✓Your working elbow should track back at roughly 45 degrees from your torso, not flaring straight out

Common Mistakes

  • •Allowing hips to rotate or sag toward the working arm side instead of maintaining a stable plank position
  • •Bending the extended arm too much, which turns the movement into a wide push-up rather than a true archer
  • •Not going deep enough on the working arm side, limiting range of motion and effectiveness
  • •Flaring the working elbow too far out to the side, which stresses the shoulder joint unnecessarily
  • •Rushing the movement instead of controlling both the descent and ascent phases

📈 When to Progress

When you can perform 3 sets of 8-10 controlled reps per side with full range of motion, maintaining perfect form throughout, and can hold the bottom position for 2-3 seconds without compensation