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Bodyweight Archer Push Up
A challenging, unilateral push-up variation performed in a wide stance, training the chest, triceps, and shoulders for strength and stability.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
7/10Anterior Delts
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer for maximum strength gains on each side.
How to Perform
Assume a wide push-up position, turning hands out slightly. Position one hand close to the ribs (working arm) and the other fully extended to the side, maintaining a rigid body line.
- Lower your chest toward the bent working arm, keeping the non-working arm straight and fully extended.
- Maintain core tension and minimize any shifting or rotation in the torso during the descent.
- Push powerfully through the working arm to extend the elbow and return to the starting position.
- Immediately shift your weight and repeat the motion, lowering the body toward the opposite arm.
- Alternate sides for the desired number of total repetitions.
Coaching Tips
Form Cues
- Keep the straight arm locked.
- Elbow slightly tucked.
- Maintain rigid body line.
- Drive through the palm.
- Control the descent.
Breathing
Inhale as you lower down eccentrically; exhale powerfully as you push up to lock out the elbow and brace the core throughout.
Tempo
3-0-1
Range of Motion
Lower the chest as deep as possible towards the working hand while maintaining full control and keeping the non-working arm straight.
Safety
Safety Notes
- If you feel wrist pain, slightly elevate the working hand.
- Ensure full shoulder stability before attempting this advanced variation.
- Avoid if experiencing acute shoulder or elbow pain.
Spotting
Not applicable; perform on an elevated surface (incline) if assistance is needed to complete the full range of motion.
Common Mistakes
- Bending the straight, non-working arm.
- Allowing the hips to sag or pike up.
- Losing core tension.
- Rushing the lowering phase.
When to Avoid
- Acute shoulder, wrist, or elbow pain
- Severe core instability
Flexibility Needed
- Good wrist extension mobility
Build Up First
- Ability to perform 10+ strict standard push-ups
- Mastery of wide push-ups
Also known as
Archer Push-up, One-Arm Assisted Push-up, Side-to-Side Push-up
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