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All chest exercisesChest · Calisthenic

Archer Push-Up

Unilateral loading builds one-arm push-up strength and asymmetric control.

AdvancedBodyweight3 × 4–8/side
Archer Push-Up demonstration thumbnail — Archer Push Ups Tutorial
ChestBodyweight

Archer Push-Up

Demo · Andrew Alinda

Verified Archer Push-Up demonstration by Andrew Alinda. Click to play.

How to do the Archer Push-Up

  1. 1Reach one arm long
  2. 2Working elbow tight
  3. 3Own the eccentric

Benefits of the Archer Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains triceps, core as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services