Archer Push-Up
Why it matters
The Archer Push-Up builds strength and size in your chest, front deltoids and triceps. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Set your hands wider than normal so one arm straightens as the other bends.
- Set your hands about shoulder-width, slightly wider than your chest.
- Set a straight line from your head to your heels and brace before you begin.
- Lower your chest under control toward the floor.
- Keep your elbows tucked to about 45 degrees from your torso.
- Press back up until your arms are straight.
- Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.
Coaching cues
- The straight arm is a kickstand, not a pusher — the bending side does the work.
- Keep a straight line from your head to your heels throughout.
- Tuck your elbows to about 45 degrees rather than flaring them wide.
- Lower until your chest is just off the floor for a full range.
- Think about squeezing your chest to drive the movement, not just pushing with your arms.
Watch out for
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Sharing the load evenly between both arms.
This takes work off the target muscle and reduces what you get from the set.
Instead Shift your weight over the working side until the straight arm feels light.
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Letting the hips sag toward the floor.
Sagging hips break the plank line and shift load to your lower back.
Instead Squeeze your glutes and keep a straight line from head to heels.
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Flaring the elbows straight out to the sides.
Flared elbows put your shoulders in a weaker, less comfortable pressing position.
Instead Point your elbows back toward your hips as you lower.
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Only lowering partway before pressing back up.
Half reps train a fraction of the range and build less.
Instead Lower until your chest is just off the floor each rep.
The detail
- Tempo
- Lower for about two counts, then press up with intent.
- Breathing
- Breathe in as you lower, exhale as you press up.
- Range of motion
- Lower until your chest is just off the floor and press to straight arms. Take the chest through its full working range each rep.
- If you are new to it
- Do the movement from your knees or with your hands on a raised surface until you can complete full reps.
- Once it is easy
- Elevate your feet or pause at the bottom to make it harder.