Archer Push-Up

The Archer Push-Up is a unilateral bodyweight exercise that targets the chest, shoulders, triceps, and core while emphasizing strength imbalances and stability. This advanced push-up variation involves extending one arm to the side while the other performs most of the work, mimicking the movement of drawing a bow-hence the name “Archer.”

This exercise is an excellent progression toward the one-arm push-up, improving upper-body strength, stability, and muscle coordination. It is widely used in calisthenics and functional training for building strength and endurance.

How to Perform the Archer Push-Up

1. Starting Position:

• Get into a high plank position with your hands placed wider than shoulder-width apart.
• Keep your body straight, core engaged, and feet slightly wider than hip-width for balance.
• Turn your fingers slightly outward for better wrist alignment.

2. Initiating the Movement:

• Shift your weight toward one side, bending the elbow of your working arm while keeping the other arm extended straight to the side.
• Lower your chest toward the working arm while keeping the extended arm straight and engaged.
• Keep your hips and core tight to maintain body stability.

3. Bottom Position:

• Your chest should be close to the working hand, with the other arm fully extended.
• Pause briefly at the bottom to maximize muscle engagement.

4. Pushing Back Up:

• Press through your working arm, driving yourself back to the starting position while keeping your extended arm straight.
• Keep your movement controlled—avoid rushing or using momentum.

5. Repetitions and Sets:

• Beginners: 5-8 reps per side, 2-3 sets.
• Intermediate: 8-12 reps per side, 3-4 sets.
• Advanced: 12+ reps per side, 4+ sets or progress to a one-arm push-up.

Variations and Progressions

1. Knee Archer Push-Up (Beginner)

• Perform the movement with knees on the floor to reduce intensity.

2. Incline Archer Push-Up (Beginner)

• Place your hands on an elevated surface (bench, box) to make the movement easier.

3. Archer Push-Up with Pause Hold (Intermediate)

• Hold the bottom position for 3-5 seconds to build isometric strength.

4. Explosive Archer Push-Up (Advanced)

• Push explosively off the ground, switching sides mid-air for an added challenge.

5. Ring Archer Push-Up (Elite)

• Perform on gymnastic rings to engage more stabilizing muscles and increase difficulty.

Tips for Maximum Effectiveness

✅ Keep Your Core Engaged: Prevents excessive hip sagging and maintains body alignment.

✅ Control the Descent: Lower yourself slowly to maximize strength gains.

✅ Focus on Arm Positioning: Ensure your extended arm remains straight while the working arm bends fully.

✅ Distribute Weight Properly: Shift most of your body weight to the working arm while keeping tension in the straight arm.

✅ Breathe Properly: Inhale as you lower down, exhale as you push back up.

Common Mistakes to Avoid

❌ Not Shifting Enough Weight: If both arms are working equally, you’re not getting the full unilateral strength benefit.

❌ Letting Hips Sag: Keep your core tight to maintain proper alignment.

❌ Bending the Non-Working Arm: Keep your extended arm straight to properly load the working arm.

❌ Using Momentum: Control your reps instead of relying on speed.

❌ Hand Placement Too Close: Your hands should be wider than shoulder-width for optimal form.