A wide unilateral push-up that shifts most of your weight onto one arm while the other arm extends to the side, emphasizing horizontal pressing of the chest and front shoulder.
How to do the Archer Push Up#
- Begin in a high plank with your feet wider than hip-width and your hands set wider than usual; place one hand nearer your midline and extend the other arm straight out to the side.
- Brace your core and keep a straight line from head to heels throughout the movement.
- Bend the elbow of the loaded arm and lower your chest toward that hand while the extended arm remains straight.
- Drive through the loaded hand to press back up until the elbow is nearly straight.
- Perform the desired number of reps on one side, then switch sides and repeat.
Muscles worked#
- Primary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
- Secondary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques)
Common mistakes#
- Allowing the hips to sag or pike instead of maintaining a neutral plank.
- Rotating the torso instead of lowering vertically toward the loaded hand.
- Bending the extended arm, which reduces the unilateral challenge.
- Rushing reps and losing control on the descent or press.
