Archer Push Up
Archer Push Up Exercise Description
The archer push-up is a unilateral-biased push-up that increases load on one side of the upper body while the opposite arm assists for balance. It primarily works the pectoralis major, triceps brachii, and anterior deltoid, with the core and glutes engaged to maintain a neutral spine and resist trunk rotation. The movement follows a horizontal press pattern: you shift your body toward the working hand, bend that elbow, and keep the opposite arm long. This variation challenges scapular control—retraction on the descent and firm protraction as you press away—without shrugging. It’s best performed with smooth, controlled tempo and consistent body alignment to protect the shoulders and wrists while emphasizing quality force production through the working side.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Archer Push Up Exercise
‘- Start in a high plank: hands on the floor, body in a straight line from head to heels.
– Place the working hand under its shoulder; extend the opposite arm out wide with the elbow straight and palm flat.
– Set feet slightly wider than hip width to help resist rotation.
– Brace your core and glutes; keep ribs stacked over the pelvis and neck neutral (gaze slightly ahead of your hands).
– Screw both hands into the floor to create light external rotation tension; avoid shrugging.
– Inhale; shift your torso toward the working hand as you bend that elbow.
– Keep the extended arm straight and the shoulders and hips square to the floor.
– Lower until your chest approaches the working palm without losing neutral spine.
– Drive through the working palm to press up; reach long through the floor at the top to achieve scapular protraction.
– Keep the working elbow tracking roughly midway between fully tucked and flared.
– Maintain full-hand contact (especially the base of the index and thumb) to protect the wrist.
– Alternate sides evenly so both arms perform the working role.
Archer Push Up Tips
‘- Start in a high plank with your body in a straight line from head to heels.
– Place the working hand directly under its shoulder and extend the opposite arm out wide with the elbow straight and palm flat.
– Set your feet slightly wider than hip width to help resist rotation.
– Brace your core and glutes and keep your ribs stacked over your pelvis with your neck neutral and gaze slightly ahead of your hands.
– Screw both hands into the floor to create light external rotation tension and avoid shrugging.
– As you inhale, shift your torso toward the working hand while bending that elbow.
– Keep the extended arm straight and your shoulders and hips square to the floor.
– Lower until your chest approaches the working palm without losing a neutral spine.
– Drive through the working palm to press up and reach long through the floor at the top to achieve scapular protraction.
– Keep the working elbow tracking roughly midway between fully tucked and flared.
– Maintain full-hand contact with the floor, especially through the base of the index finger and thumb.
– Alternate sides evenly so both arms take turns in the working role.
Archer Push Up Beginner Introduction
The archer push-up is a bodyweight pressing variation that emphasizes one side of the upper body at a time while the other arm plays more of a supporting role. This asymmetrical setup heightens the challenge for the chest, triceps, and front shoulders on the working side, while the assisting arm helps with stability and balance. At the same time, the abs and glutes stay active to hold a long, straight posture and limit any twisting through the midsection.
During the movement, the torso shifts toward the working hand as that elbow bends, while the opposite arm stays stretched out and more rigid, acting like a built-in spotter. The body remains aligned from head to heels, with a slightly wider stance through the feet to increase control. A key theme is smooth, deliberate motion and steady pressure through the hands, which supports the wrists and shoulders. The shoulder blades move in a coordinated way—drawing in toward the spine on the way down and pressing away at the top—so the effort centers on a powerful, controlled push from the working side, then switches when the sides alternate.