Also known as: asymmetric push-up, skater push-up, one-arm assisted push-up, wide staggered push-up

What is Archer Push Up?

The Archer Push Up is a medium-difficulty bodyweight push variation that shifts most load to one arm, targeting chest, triceps, shoulders and upper back. Performed with wide hands and a straight non-working arm, it builds unilateral pressing strength, core tension and shoulder stability while teaching progression toward one-arm push-ups.

How to Do Archer Push Up

  1. Get into position: Start in a high plank with hands wider than shoulder-width, feet together, core braced, glutes squeezed and a posterior pelvic tilt to prevent sagging.
  2. Position hands: Rotate the extended arm's hand slightly outward, place the working hand under the chest side and extend the other arm fully to minimize its involvement.
  3. Descend to side: Bend the elbow of the working arm, lowering your torso toward that hand while keeping the opposite arm straight and resisting rotation with a braced core.
  4. Control the ascent: Press back to the starting plank by driving through the working hand, maintaining scapular stability and steady breathing to avoid collapsing at the shoulders.
  5. Progress safely: If too hard, regress with elevated hands, partial-range reps, or knee-assisted versions before advancing to slower eccentrics or one-arm push-up progressions.

Muscle Groups

Triceps, Chest, Shoulders, Back

Description

Assume a pushup position, hands wider than shoulder width apart, feet together.
Descend to one side by bending the working arm, keeping the elbow tucked in.
Try to keep the other arm straight, and minimise it's involvement.

Resist rotation through the torso by staying tight, squeeze the glutes, maintain a Hollow position & Posterior Pelvic Tilt throughout. (Keep the tailbone tucked, core braced, don't let the hips sag)

To reduce stress on the wrist, as you descend outwardly rotate the hand of your extended arm.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of archer push ups?

Archer push ups develop unilateral pressing strength, increase chest and triceps load, improve shoulder stability and core tension, and serve as a technical bridge toward one-arm push-ups and other single-arm pressing skills.

What common mistakes should I avoid when doing archer push ups?

Avoid letting the hips sag, rotating the torso, bending the extended arm, flaring the elbow excessively, and losing scapular control. These errors reduce effectiveness and increase shoulder or wrist strain.

How can I progress or regress archer push ups?

Regress with incline archer push ups, knee-assisted reps, or reduced range of motion. Progress by slowing eccentrics, adding pause reps, elevating feet, increasing reps, or moving toward one-arm push-up drills.