Archer Push-Up
A wide push-up in which you shift your weight toward one arm while the other stays nearly straight, building toward the one-arm push-up.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Obliques
- Sets
- 3
- Reps
- 4–8 each side
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands very wide, about twice shoulder width, fingers pointing out slightly.
Bend one elbow and shift your chest toward that hand.
Keep the opposite arm almost straight as it slides out to the side.
Lower until the chest is just above the working hand.
Press back to the center and repeat on the other side.
Breathing: Inhale as you lower toward one side, exhale as you press back up.
Coaching tips
Straight arm is only a helper
Hips stay square
Control the shift
Common mistakes
Rotating the hips
Bending the assisting arm too much
Dropping fast into the bottom
Safety notes
Build a solid base of full push-ups before loading one arm this heavily.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.