Push-ups and presses
Archer push-ups
- Kit
- No kit
- Works
- chest · front delts
- Also
- triceps · core · upper back
The archer push-up is a wide-hand push-up where you bend one arm and keep the other nearly straight, shifting most of the load onto the working side. It builds chest and shoulder strength unevenly on purpose, which makes it a useful bridge between standard push-ups and one-arm work. Suits you if regular push-ups feel comfortable and you want more load without equipment.
Form
How to do archer push-ups
- 1Set your hands wider than a normal push-up, well outside shoulder width, fingers pointing slightly out. Straighten your legs and squeeze your glutes so your body makes one line.
- 2Bend your right arm and lower your chest towards your right hand, letting the left arm straighten out to the side. Breathe in on the way down.
- 3Keep the straight arm's palm flat on the floor and let it turn out slightly as it extends, rather than lifting it off the ground.
- 4Push through the bent arm to return to the top, breathing out, and keep your hips level the whole time.
- 5Work both sides for the same length of time, and keep your pace steady rather than rushing the last part of the effort.
Watch for
Common mistakes
The hips sag or pike up as the load shifts to one side.
Fix: Brace your stomach and squeeze your glutes before you lower, and think of the whole body moving as one plank.
The body twists so the shoulder on the straight side rises away from the floor.
Fix: Keep both shoulders level and square to the floor, and lower less far until you can hold that position.
Hands are too close, so both arms share the work and the movement is just a wide push-up.
Fix: Widen your hands until the extended arm is almost straight at the bottom.
Variations
Easier and harder
Sessions