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Bodyweight Archer Push-Up
An advanced unilateral bodyweight push-up variation where one arm drives the press while the other stabilizes, targeting chest, triceps, and shoulders to build upper body strength, core stability, and balance toward one-arm push-ups.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Shoulders, Obliques, Lower Back, Glutes, Quads
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
8/10Anterior Delts
Abs
6/10Rectus Abdominis
Shoulders
5/10Medial Delts
Obliques
5/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Start in a high plank with hands wider than shoulders, fingers angled outward, body straight from head to heels, core and glutes engaged.
- Shift weight to one side, bend working elbow to lower chest toward that hand.
- Keep assisting arm straight and extended for stability.
- Lower until chest nears floor beside working hand, hips level.
- Push through working palm to extend elbow and return to center plank.
- Alternate sides by shifting weight to the opposite arm.
- Repeat for reps, maintaining straight body line throughout.
Coaching Tips
Form Cues
- Lock straight arm fully.
- Squeeze core and glutes tight.
- Elbow tucks to ribs on working side.
- Fingers rotate outward.
- Body stays rigid, no sag.
- Shift weight smoothly.
Breathing
Inhale as you lower your body, exhale forcefully as you push up, bracing core on each breath.
Tempo
3-1-2
Range of Motion
Lower until chest aligns with working hand at full elbow flexion; extend arms fully without locking elbows at top.
Safety
Safety Notes
- Warm up shoulders and wrists first.
- Master standard push-ups before attempting.
- Avoid if acute shoulder or wrist pain exists.
- Progress gradually to prevent strain.
- Keep slight elbow bend at top to maintain tension.
- Consult professional for pre-existing conditions.
Spotting
No spotting needed; use progressions or assistance for beginners, or perform near a wall for support if form breaks.
Common Mistakes
- Hips sagging or piking.
- Rushing the lowering phase.
- Assisting arm bending too much.
- Elbow flaring outward.
- Rotating torso instead of staying square.
- Incomplete range on working side.
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Elbow tendonitis
Flexibility Needed
- Full shoulder flexion
- Wrist extension to 90 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Master 20 standard push-ups
- Proficient plank hold for 60 seconds
- Basic unilateral pressing form
Also known as
Archer Pushup, Side Pushup, One-Sided Pushup
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