Archer Push-Up
An advanced unilateral push-up that shifts most of the load onto one arm at a time.
Equipment: bodyweight
How to do it
- 1Start in a wide-hand push-up position, hands well outside shoulder-width.
- 2Lower your body while shifting your weight toward one hand, letting the opposite arm stay straight out to the side.
- 3Press back up to center, then repeat toward the other side on the next rep.
Common mistakes
- Attempting this before you can do strict diamond or standard push-ups for reps.
- Letting the hips sag instead of keeping a straight body line throughout.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Archer Push-Up safe for beginners?
The Archer Push-Up is tagged advanced, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Barbell Bench Press first is a reasonable place to start.
See the Barbell Bench PressWhat muscles does the Archer Push-Up work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
How do I make the Archer Push-Up harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
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