Archer Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique

Technique

1. Set your hands far outside shoulder width in a plank, fingers turned slightly out.
2. Lower your body toward one hand, bending that elbow while the other arm stays nearly straight.
3. Go until the chest is close to the working hand.
4. Push back up to the middle and repeat to the other side.

Cues

• Hold the trunk rigid like a board throughout.
• The straight arm only helps; let the bent arm do most of the work.
• Start with a smaller shift to the side and increase it over time.

Common mistakes

• Letting the hips sag or twist toward the working side.
• Bending both arms equally, which makes it a wide push-up.
• Cutting the depth short.

Alternatives

• One-Arm Push-Up
• Wide-Grip Push-Up
• Push-Up