Reps Only exercise

Archer Push-up form, muscles worked, and workout tracking

The archer push-up is an advanced push-up performed with the hands set wide while one arm bends and the other stays nearly straight out to the side, loading most of the work onto the bent-arm side of the chest, shoulder, and triceps. Calisthenics athletes use it to build unilateral pressing strength and as a key stepping stone toward the one-arm push-up.

Archer Push-up illustration

How to do Archer Push-up

  1. 1Set up in a push-up position with your hands much wider than shoulder width and fingers angled slightly outward.
  2. 2Brace your core and glutes so your body stays in one rigid line.
  3. 3Inhale as you lower your chest toward one hand, bending that elbow while the opposite arm extends straight to the side.
  4. 4Exhale as you press back up through the working arm, keeping the straight arm as unbent as possible.
  5. 5Avoid letting your hips twist or sag toward the working side; alternate sides or finish all reps on one arm before switching.

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Track Archer Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.