Archer Push Up

How to do it

1. Start in a push-up position with your hands about twice shoulder-width apart, fingers turned slightly out.
2. Brace your midsection so your body is a straight line from head to heels.
3. Shift your weight toward one hand and bend that elbow as you lower your chest beside it.
4. Keep the other arm nearly straight, sliding out to the side for balance.
5. Press back up through the bent arm to the centre, then repeat toward the other side.

Tips

• Push actively through the straight arm too, it takes part of the load.
• Keep the hips level instead of letting them rotate toward the working side.

Common mistakes

• Letting the hips sag or pike.
• Bending the assisting arm so it becomes a normal wide push-up.
• Dropping into the bottom without control.

Muscles worked by the Archer Push Up

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary9%
• Obliques Minor7%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An offset base asks the trunk to resist rotation. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Archer Push Up alternatives

Same equipment

• One Arm Push UpBodyweight
• Staggered Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Spiderman Push UpBodyweight
• Push UpBodyweight

Make it easier

• Spiderman Push UpBodyweight
• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight

Frequently asked questions

What muscles does the Archer Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Archer Push Up good for beginners?

The Archer Push Up is rated advanced. If you are new, learn the Spiderman Push Up first and build up from there.

What is a good alternative to the Archer Push Up?

For example the One Arm Push Up, Staggered Push Up and Spiderman Push Up. They train mostly the same muscles.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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