An Archer Push Up is an advanced push up variation where the hands are placed much wider than shoulder-width apart. As you lower your body, one elbow bends while the opposite arm stays almost straight, similar to an archer drawing a bow.
Unlike a standard push up, the working arm handles most of your body weight. This creates greater muscle activation and improves unilateral strength, meaning each side of the body works more independently.
Because each repetition places higher demands on one side of the body, Archer Push Ups help improve muscular balance, coordination and overall upper body control. They are considered an advanced bodyweight chest exercise and are commonly used in calisthenics training.
Start in a high plank position.
Place your hands much wider than shoulder-width apart.
Keep your feet slightly wider than normal for better balance.
Tighten your core and squeeze your glutes.
Shift your weight towards one arm.
Lower your chest by bending the working elbow while keeping the opposite arm almost straight.
Keep your body in a straight line from head to heels.
Lower until your chest is just above the floor.
Push through the working hand to return to the starting position.
Alternate sides or complete all repetitions on one side before switching.
Keep your core braced and your body in a straight line from your head to your heels throughout the entire Archer Push Up.
Shift your weight slowly towards the working arm and stay in control to maintain good balance and proper technique.
Avoid flaring your elbows or rushing the movement. Lower and press up with steady control for better strength and stability.
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Yes. They place more weight on one arm, making them more challenging than standard push ups.
Yes. They help build strength and muscle in the chest, shoulders and triceps.
No. Beginners should first master standard and incline push ups before progressing.
Yes. They increase chest activation and improve unilateral strength.
Aim for 3–4 sets of 6–10 reps per side, depending on your fitness level.
Yes. They are one of the best progressions towards achieving a one arm push up.
It's better to allow 48 hours of recovery between intense upper body sessions.
They mainly work the chest, triceps, shoulders and core, while also engaging the lats and serratus anterior.
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