How do you do the Archer Push Up?

Start in a push-up position with your hands wider than shoulder width and your body in a straight line from head to heels. Brace your core and shift your weight toward one hand. Lower your chest over that hand as the other arm reaches out to the side and stays nearly straight. Press back up to the start, bringing the reaching arm back in. Repeat toward the other side, alternating each rep.

What muscles does the Archer Push Up work?

Mainly the chest and triceps, with help from the front delts.

What are common Archer Push Up mistakes?

Hips twisting or shifting sideways. Jerky, uncontrolled switches between sides. Letting the core go slack. Trying it before regular push-ups feel solid.

Archer Push Up: how to do it, form cues and muscles worked

How to do it

Start in a push-up position with your hands wider than shoulder width and your body in a straight line from head to heels.
Brace your core and shift your weight toward one hand.
Lower your chest over that hand as the other arm reaches out to the side and stays nearly straight.
Press back up to the start, bringing the reaching arm back in.
Repeat toward the other side, alternating each rep.

Key cues

Straight line from head to heels
Weight over the bending arm
Keep the reaching arm long
Move smoothly, side to side

Common mistakes

Hips twisting or shifting sideways
Jerky, uncontrolled switches between sides
Letting the core go slack
Trying it before regular push-ups feel solid

Muscles worked

Primary: Chest and triceps
Secondary: Front delts

Equipment

None.

References

NASM: Archer Push-Up
BarBend: Pros and Cons of the One-Armed Push-Up