The archer push-up is the bridge between a regular push-up and a true one-arm push-up. You set up in a wide push-up position, then shift your body sideways as you lower so nearly all the load lands on one arm while the other stays extended out to the side (mirroring an archer drawing a bow). This is how you start building the heavy single-arm pushing strength that one-arm push-ups and advanced planche work require.
Done properly, it trains a lot more than just the pressing muscles. It demands huge amounts of shoulder stability, core anti-rotation, and elbow control. Expect your first few attempts to feel nothing like a regular push-up.
Make sure your diamond push-up is clean and strong before you start loading one arm at a time. The triceps and shoulder strength carry over directly.
How to do it
Set up in a wide push-up position, hands about twice shoulder-width apart, body in one long rigid line. Bend one elbow deeply while straightening the other arm out to the side, shifting your chest toward the bending arm. Go as low as you can control, ideally chest close to the hand, then press back up to the starting position. Alternate sides or finish all reps on one side first.
Learn more here:
Source: Andrew Alinda · Archer Push Ups Tutorial | With Progressions
Target
- Sets: 3
- Reps: 10 per side
- Rest: 90 seconds between sets
- Advance when: 3×10 per side with chest close to the working hand
Key tips
- Keep the extended arm straight. It's a kickstand, not a helper
- Shift most of your weight directly over the working arm
- Core tight, no twisting. Shoulders and hips rotate together
- Elbow tracks back toward your ribs, not flared out to the sky
- If 5 per side is too hard, start with your hands on an incline (counter or bench)