Archer Push-Up

An advanced unilateral push-up variation where one arm bears most of the load while the other assists, building toward the one-arm push-up.

How to Perform

  1. Start in a push-up position with your hands placed wide apart, roughly 1.5 to 2 times shoulder-width
  2. Turn your fingers outward slightly on both hands for wrist comfort
  3. Shift your weight toward your right hand and begin lowering your chest toward it by bending the right elbow
  4. As you descend, your left arm straightens out to the side, providing only light support
  5. Lower until your chest is near your right hand, keeping a straight body line
  6. Push back up through the right hand to the starting position
  7. Repeat on the same side for the desired reps, then switch to the left hand leading

Form Cues

Do:

  • Keep your core tight and your body in a straight line throughout the movement
  • Deliberately shift most of your weight to the working arm
  • Control the descent for 2-3 seconds to build strength
  • Maintain a firm straight line in the assisting arm

Don't:

  • Rotate your torso excessively; your chest should stay facing the floor
  • Use the assisting arm to push yourself up; it should only stabilize
  • Let your hips sag or pike up
  • Rush through the movement or bounce at the bottom

Progressions

Once you can perform 3 sets of 8-10 archer push-ups per side with clean form, you are ready to work toward the pseudo-planche push-up for shoulder-intensive pressing strength, or the one-arm push-up for maximum unilateral pushing power.

Common Mistakes

  • Relying too much on the straight arm: The assisting arm should provide minimal help; actively shift your weight to the bending arm
  • Torso rotation: Keep your hips and shoulders square to the ground
  • Insufficient depth: Lower until your chest is near the working hand to get full benefit
  • Neglecting one side: Train both sides equally to avoid imbalances