Archer Push-ups

Introduction

Archer push-ups are an advanced variation that approaches the intensity of a unilateral push-up. In a very wide position, the practitioner lowers toward one hand while the other arm extends laterally. This exercise is a crucial step in the progression toward one-arm push-ups, developing asymmetric strength and exceptional body control.

Anatomy and Muscles Worked

• Primary muscles: pectorals (near-unilateral work), triceps of the bent arm
• Secondary muscles: deltoids, serratus anterior
• Stabilizers: full core (anti-rotation), obliques

Step-by-Step Instructions

1. Adopt a very wide push-up position, hands approximately 2 times shoulder width apart.
2. Slightly turn fingers outward for better wrist alignment.
3. Lower toward one hand by bending that elbow, while the other arm stays straight and slides laterally.
4. Most of the weight rests on the bent arm; the straight arm serves mainly as assistance.
5. Push up to return and alternate sides, or complete all reps on one side before switching.

Recommended Sets and Reps

• Intermediate: 3 sets of 4 to 6 reps per side
• Advanced: 3 sets of 8 to 10 reps per side

Common Mistakes

• Too much weight on the straight arm: the goal is to primarily load the bending arm.
• Torso rotation: the chest must remain parallel to the floor.
• Insufficient range of motion: lower fully for each rep.

Safety

First master at least 20 perfect classic push-ups and wide push-ups before attempting archer push-ups. The joint stress on wrists and shoulders is significant. Warm up thoroughly and stop if you feel pain.

Variations

• Incline archer push-ups (hands on a bench for easier version)
• Archer push-ups with straight arm on a ball
• Decline archer push-ups (feet elevated)

Target Audience

Intermediate to advanced calisthenics practitioners seeking progression toward unilateral push-ups. Excellent for martial artists and athletes requiring asymmetric strength.