How to do the Archer Push Up
Primary: Chest.
The Archer Push-Up is an advanced calisthenics movement that targets the chest, triceps, and shoulders, with a significant demand on core stability. As one of the most effective unilateral pushing exercises, it focuses on strengthening each side of the upper body independently. This exercise mimics the motion of drawing a bow, hence the name, and involves pushing with one arm while the other is extended for balance. It's a great progression exercise for those looking to build up to one-arm push-ups.
Step by step
- 1
Begin in a standard push-up position.
- 2
Spread your hands wider than shoulder-width apart, with one arm straight out to the side and the other arm bent.
- 3
Lower your body down toward the bent arm, keeping the straight arm extended.
- 4
Push back up to the starting position, maintaining a tight core throughout.
- 5
Repeat on the other side for an even workout.
Coaching cues
- Keep your core engaged to maintain stability.
- Ensure that the movement is controlled and deliberate to avoid injury.
- Focus on keeping your body straight without sagging or arching your back.
- Spread your fingers wide for better support and balance.
- Practice proper push-up form before attempting the archer variation.
Sets, reps and where it fits
Muscle
3–4 × 6–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Archer Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Archer Push Up work?
Primary: Chest.
How many sets and reps of Archer Push Up should I do?
For muscle: 3–4 sets of 6–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Archer Push Up?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Archer Push Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.