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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Barbell Bench Press builds the same kind of movement with less demand, which makes it 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?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.