Archer Push-Up

Type: Compound Muscle: Chest Equipment: None

A challenging push-up variation that trains the chest, shoulders, and triceps one side at a time.

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+Builds unilateral upper-body strength
+Prepares you for one-arm push-ups
–Requires strong shoulder stability
–Hard to keep hips level

This exercise targets:

Chest

Middle Chest

Upper Chest

Serratus

Lower Chest

Shoulders

Front Delts

Side Delts

–

Triceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Start in a wide push-up position, hands wider than shoulders
Turn one hand slightly out; slide the other hand farther to the side, arm mostly straight
Keep core tight, body in a straight line, hips and shoulders square
Lower your chest toward the bent-arm side, shifting weight over that hand
Keep the extended arm light and straight; palm pressed, elbow locked or soft
Exhale as you press back up; inhale on the way down
Switch sides each rep or set; use knees or an incline if needed
Avoid twisting, shrugging shoulders, or letting hips sag