Archer Push-Up

Archer push-ups: one arm takes the load while the other assists.

• Compound
• Bodyweight
• Intermediate

How to do it

• Hands very wide; lower toward one hand with the other arm almost straight
• Keep the body in a plank with the glutes and abs braced
• Lower the chest until it nearly touches the floor with the elbows at ~45° and press

Sets, reps and tempo

Ranges: 4–10 per side · 1–3 RIR (progress toward the one-arm push-up)

Tempo: Lower for 2 s, graze your chest, press without letting your hips sag

Common mistakes

• Letting your hips sag
• Bending the support arm and doing a regular push-up

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Push-Up
• Bench Press
• Dumbbell Bench Press