Smart Workout Diary

Archer Push-Up

The archer push-up is an asymmetrical bodyweight push-up in which one arm performs most of the pressing while the other arm extends to the side for support. It primarily trains the chest, with substantial work from the triceps and shoulders, while challenging core control. It helps build unilateral pressing strength and can prepare you for one-arm push-up progressions.

Demonstration

Archer Push-Up — demonstration 1
Archer Push-Up — demonstration 2

Instructions

  1. Start in a high plank with hands wider than shoulder width, legs extended, and your body in a straight line.
  2. Shift your chest toward one hand as you bend that elbow; allow the opposite arm to straighten out to the side.
  3. Lower under control until your chest is close to the working-side hand, keeping hips and shoulders level.
  4. Press through the bent arm to return to the center, then repeat toward the other side. Stop if shoulder or wrist pain occurs.
Muscle Group
Chest
Other Muscle Groups
Shoulders, Triceps
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the torso rigid: brace your abdomen and avoid twisting or letting the hips sag.
  2. Control the descent: do not drop into the bottom position or lock the supporting arm aggressively.
  3. Scale the range: use a shallower depth or perform the movement from the knees until each side is controlled.
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