Archer Push-Up
A unilateral push-up where one arm does most of the work while the other extends to the side. Great progression toward one-arm push-ups.
Short answer
Archer Push-Up: an intermediate bodyweight exercise for the chest and triceps. It needs no equipment. A typical target: 3 sets of 6-10 reps per side. If it is still too hard, start with the easier variation, “Wide Push-Up”. Once it feels easy, “One-Arm Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in a wide push-up position.
Shift weight to one arm and lower toward that hand.
The other arm stays straight, sliding out to the side.
Push back up and alternate sides.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the archer push-up work?
The bending arm does most of the pressing and works close to what a one-arm push-up demands, so the chest and triceps on that side take a large share of your bodyweight. The straight arm is not resting: it works isometrically, resisting the pull of the load and stopping you collapsing sideways. The obliques and the rest of the core fight rotation, because your bodyweight is now off-centre. This anti-rotation demand is what makes archers a genuine step towards the one-arm push-up rather than just a harder push-up.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 6 to 10 reps per side, alternating sides within the set. Two sessions a week is enough given the load per arm. Progress by shifting weight further onto the bending arm - start with the straight arm carrying a real share, and over weeks let it carry less until it is little more than a kickstand. When you can do 10 clean reps per side with the straight arm barely helping, you are ready to start negatives for the one-arm push-up.
If you are stuck
Rotating the torso is the fault that hollows out the exercise. If your chest turns to face the bending arm, you have quietly converted a hard bilateral press into an easy one-sided one. Keep your shoulders and hips square to the floor throughout; filming a set from the front makes the rotation obvious. The second problem is the straight arm collapsing at the elbow, which turns the movement into a wide push-up. Keep that arm actively locked. If you cannot, you are shifting more weight than you can currently press - move your hands closer together.
Progressions
Level up your training
Archer Push-Up questions
Is the archer push-up good for one-arm push-up progression?
Yes, the archer push-up is one of the best progressions toward the one-arm push-up. It builds unilateral strength while still providing assistance from the extended arm.
How do I keep balance during archer push-ups?
Keep your core tight, move slowly, and ensure your extended arm stays active and engaged. Start with a moderate width and gradually increase as you get stronger.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Archer Push-Up?
Find a calisthenics park with open space near you and start training.