Video
Instructions
- Start in a standard push-up position with hands wider than shoulder-width.
- Shift your weight toward one arm while keeping the other arm extended to the side.
- Lower your chest toward the working arm, keeping the body straight.
- Push back up through the working arm to return to the start position.
- Repeat on the opposite side.
Technical tips
- Keep your core tight to prevent hip sagging.
- Move slowly and under control for stability.
- Distribute weight evenly and avoid locking out the non-working arm.
Breathing tips
- Inhale as you lower your chest.
- Exhale as you push back up.
Restrizioni mediche
- Shoulder injuries
- Elbow pain
- Wrist conditions
- Lower back issues
Descrizione
The Archer push-up is an advanced bodyweight exercise that builds upper body strength, stability, and control. Unlike a standard push-up, this variation emphasizes unilateral loading by shifting the majority of the workload to one arm at a time. This makes it an excellent progression toward mastering one-arm push-ups while also improving muscular balance and coordination. By widening the hands and extending one arm to the side, the Archer push-up challenges the chest, shoulders, and triceps more intensely than traditional push-ups, while also engaging the core for stability. This exercise is especially effective for targeting the chest muscles asymmetrically, promoting strength development on each side individually. It is widely used in calisthenics and functional training routines for athletes seeking strength, control, and bodyweight mastery. The Archer push-up also helps correct muscular imbalances by forcing each arm to work independently. Additionally, the movement enhances scapular control and shoulder stability, both critical for athletic performance and injury prevention. Practicing this exercise requires patience, as proper form and strength progression are essential to avoid excessive joint stress. Archer push-ups can be incorporated into strength circuits, calisthenics workouts, or advanced push-up progressions, making them versatile for upper body development. This challenging movement not only builds pressing strength but also improves body awareness, making it a valuable addition to advanced training programs.
What muscles do Archer push-ups work?
Archer push-ups primarily target the chest, triceps, and shoulders while also engaging the core for stability.
Are Archer push-ups good for building strength?
Yes, Archer push-ups are highly effective for building unilateral upper body strength and progressing toward one-arm push-ups.
Are Archer push-ups harder than regular push-ups?
Yes, Archer push-ups are more challenging because most of the workload is placed on one arm, requiring greater strength and control.
Can beginners do Archer push-ups?
Archer push-ups are considered advanced. Beginners should first master standard and wide push-ups before progressing to this variation.
Do Archer push-ups help with one-arm push-ups?
Yes, Archer push-ups are one of the best progressions for developing the strength and stability needed for one-arm push-ups.