Archer Push-Up

Chest, Shoulders, Triceps, CoreBodyweight

A high-yield pushup variation shifting bodyweight to one arm, building unilateral pressing power and core stiffness.

How to do it

1Set up in a wide-grip pushup position with your core locked tight.

2Shift your weight to one side as you bend that arm at the elbow.

3Keep the opposite non-working arm fully straight, extending it out to the side.

4Lower your chest down over your working hand while keeping your hips level.

5Press through your working palm to drive yourself back to the center starting position.

Common mistakes

Sagging at the waist, which drops core tension and stresses your spine.

Twisting your hips or torso sideways, ruining body alignment.

Bending the straight arm, turning the drill into a basic wide pushup.

Breathing

Inhale as you lower down over the working hand; exhale as you press back to center.

Make it harder or easier

To make it easier, perform the movement from your knees or elevate your hands on a bench.

To make it harder, pause for two seconds at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.