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Chest · Advanced

Archer Push-Up

Advanced wide-hand push-up shifting most of the load to one arm while the opposite arm stays progressively straighter.

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Archer Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersAbs

Equipment

Bodyweight

Sets × reps

3 × 6 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Start in a wide push-up stance with the body in one straight line.
  2. 02Shift the chest toward one hand as that elbow bends.
  3. 03Keep the opposite arm straighter and let it assist only as much as needed.
  4. 04Lower until the working side reaches a controlled depth without twisting the hips.
  5. 05Press back to the center and alternate sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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