What is Archer Push Up?
An Archer Push Up is a medium-difficulty calisthenics push variation that shifts weight to one arm, targeting the chest, triceps, shoulders and upper back while demanding core stability. Keep a hollow body, posterior pelvic tilt, and minimize rotation to protect the lower back and wrists.
How to Do Archer Push Up
- Setup position: Start in a high push-up with hands wider than shoulders, feet together and hips tucked; externally rotate the extended-hand to ease wrist strain.
- Hand placement: Place one hand under the working-side chest while fully extending the other arm outward, aligning fingers slightly forward for balance and support.
- Brace core: Squeeze glutes, posterior pelvic tilt and brace your core to maintain a hollow body and prevent torso rotation during the descent.
- Controlled descent: Bend the working arm while keeping the extended arm straight; lower slowly toward the bent-arm side with shoulder and elbow control.
- Drive upward: Press through the working hand to straighten the arm, keeping hips level and avoiding twisting; exhale as you return to the start position.
- Progressions & safety: Reduce intensity by elevating hands or using knee support; progress with pauses, rings, or added reps only when strict form is maintained.
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
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of Archer Push Ups?
Archer Push Ups build unilateral pressing strength, increase chest and triceps development, and improve shoulder stability and core tension. They teach load-shifting mechanics useful for one-arm push-up progressions and add effective bodyweight variety without equipment.
What common mistakes should I avoid?
Avoid letting hips sag, rotating the torso, flaring the elbow, or relying on the extended arm. Maintain a hollow body, posterior pelvic tilt and a controlled tempo. Reduce range or elevation if form breaks down.
How can I progress or regress the Archer Push Up?
Regress by performing the move on an incline, with knees supported, or limiting range of motion. Progress by lowering elevation, adding pauses, using rings, or transitioning toward single-arm push-up work once control and strength allow.