Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Archer Push-up
Description
An Archer Push-up is a more advanced variation of a regular push-up, where one arm is extended out to the side, and the other arm does the pushing. This exercise targets the chest, triceps, and shoulders.
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How to do Archer Push-up
- 01Setup
Begin in a high plank position with your hands significantly wider than shoulder-width apart, fingers pointing forward or slightly outward, and your body forming a straight line from head to heels.
- 02Setup
Extend one arm straight out to the side, maintaining a slight bend in the elbow, with that hand's palm flat on the floor or fingertips lightly touching for balance.
- 03
Inhale as you slowly lower your chest towards the hand that remains closer to your body, bending only that elbow while keeping the extended arm straight.
- 04
Continue lowering until your chest is close to the floor, feeling a stretch in the chest and shoulder of your extended arm.
- 05
Exhale and powerfully push through the working arm to return to the starting high plank position, maintaining core tension and a straight body line.
- 06
Complete all desired repetitions on one side before switching arms and repeating the sequence with the opposite arm as the primary pusher.
Tips
- Maintain a rigid core throughout the entire movement to prevent your hips from sagging or rising too high, ensuring a stable and effective push.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which maximizes muscle engagement and builds greater strength.
- Experiment with the angle of your extended hand (fingers forward or slightly outward) to find the most comfortable and stable position for your shoulder joint.
- If a full Archer Push-up is too challenging, start with an incline version on a sturdy surface or perform the movement with your knees on the ground to build foundational strength.
Common mistakes
- Avoid letting your hips sag towards the floor; instead, keep your core engaged and maintain a straight line from your head through your heels.
- Do not fully lock out the elbow of your extended arm; maintain a slight bend to protect the joint and keep tension in the supporting muscles.
- Refrain from dropping too quickly or pushing up explosively without control; focus on a deliberate descent and ascent to maximize muscle activation and prevent injury.
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Is Archer Push-up good for beginners?
Archer Push-up is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Archer Push-up?
You need Body weight to perform Archer Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Archer Push-up?
Maintain a rigid core throughout the entire movement to prevent your hips from sagging or rising too high, ensuring a stable and effective push. Control the eccentric (lowering) phase, taking 2-3 seconds to descend, which maximizes muscle engagement and builds greater strength. Experiment with the angle of your extended hand (fingers forward or slightly outward) to find the most comfortable and stable position for your shoulder joint. If a full Archer Push-up is too challenging, start with an incline version on a sturdy surface or perform the movement with your knees on the ground to build foundational strength.
What are common mistakes when doing Archer Push-up?
Avoid letting your hips sag towards the floor; instead, keep your core engaged and maintain a straight line from your head through your heels. Do not fully lock out the elbow of your extended arm; maintain a slight bend to protect the joint and keep tension in the supporting muscles. Refrain from dropping too quickly or pushing up explosively without control; focus on a deliberate descent and ascent to maximize muscle activation and prevent injury.
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Free · iPhone only · Available on the App Store