Archer Push-Up
UpdatedAn advanced push-up that builds serious chest & tricep strength! Shift weight for an intense, uneven workout.
The Archer Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Archer Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid)
Archer Push-Up Variations and Alternatives
How to do the Archer Push-Up
Start in a standard push-up position: Place your hands slightly wider than shoulder-width apart, keeping your body straight from head to heels.
Shift and straighten: Lower yourself and shift your weight to one side. Straighten the opposite arm out to the side, like an archer. The arm with the weight should bend to perform the push-up, while the other arm remains straight.
Lower down: Go down as far as you can, maintaining form, until your chest almost touches the ground on the weighted side.
Push back up: Return to the starting position, balancing your weight between your hands.
Alternate sides: Shift your weight to the other arm on the next repetition.
Repeat: Perform the desired number of reps, keeping your core engaged and body straight throughout the movement.
Remember to keep your movements controlled and focus on good form to maximize benefits and minimize injury risk.
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Archer Push-Up FAQs
What muscles does the Archer Push-Up work?
The Archer Push-Up mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Archer Push-Up?
None. The Archer Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Archer Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Archer Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Archer Push-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Grasshopper Push-Up, Alternating Kneeling Archer Push-Up and Lever Push-Up.
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