Archer Push-Up
Also known as: archer press-up
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
The archer push-up is a wide push-up where you lower toward one hand while the other arm stays straight and slides out to the side, then push back up and switch sides. The bent arm takes most of the load. It works the chest, with the triceps, shoulders and abs assisting.
How to do the Archer Push-Up
- Start in a push-up position with your hands much wider than your shoulders.
- Shift your weight toward one hand and lower your chest toward it, bending that elbow.
- Keep the other arm straight as it slides out to the side to help.
- Push back up to the middle and repeat toward the other hand.
Muscles worked
Common mistakes
- Bending the straight arm — once both elbows bend, it becomes a wide push-up; the helping arm stays long.
- Twisting the hips — keep your hips level and your body in one line as you shift sideways.
- Rushing to it — build up from wide push-ups until you can lower slowly to each side.
Where it fits in a workout
Use it as the main push on a bodyweight day.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Logging the Archer Push-Up in SetGrip
SetGrip logs the Archer Push-Up as reps with an optional added weight. Decide whether a rep means one side or both, and write it in a routine note.
Variations and alternatives
Similar exercises
Without bodyweight
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Archer Push-Up in SetGrip
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.