Chest · Horizontal push
Archer Push-ups
Archer push-ups are a wide push-up where you shift your weight to one arm while the other stays straight. The working arm lifts most of your body, which makes this a strong stepping stone toward one-arm push-ups and a good test of chest strength, stability and shoulder control.
Also known as: Archer press-ups, Side-to-side push-ups, Wide archer push-ups
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Intermediate
What muscles does the archer push-ups work?
Primary movers
- Pectoralis major
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Serratus anterior
- Obliques
The pectoralis major and triceps on the bent arm do most of the pushing, while the straight arm acts as a balance point. Each rep loads one side far more than the other, which exposes strength differences between your arms.
The front delts and serratus anterior stabilise the shoulder as your weight shifts sideways, and the obliques resist your hips twisting toward the working side.
The straight arm should stay lightly loaded. If it starts pushing, the exercise slips back toward a wide push-up.
The wide stance puts the shoulder and elbow of the working arm in a demanding position, so build up gradually.
How to do the archer push-ups
Setup
- 1
Start in a high plank with your hands about twice shoulder-width apart.
- 2
Turn your fingers slightly outward.
- 3
Set your feet slightly wider than hip-width for balance.
- 4
Brace your abs and squeeze your glutes.
Execution
- 1
Shift your weight toward your right hand and bend your right elbow.
- 2
Lower your chest toward the right hand while your left arm stays straight.
- 3
Push back through the right hand to the centre.
- 4
Repeat to the left side.
- 5
Keep your hips level and your core tight.
Common archer push-ups mistakes
Bending the straight arm
It becomes a regular wide push-up and the one-arm loading is lost.
The fix: Keep that arm long and use it only for balance.
Letting the hips twist
It shifts the work onto the lower back and shoulders.
The fix: Brace your core and keep your hips level.
Shifting the hips instead of the chest
The hips drift sideways and the working arm does less.
The fix: Move your chest over the working hand.
Cutting the harder side short
Your weaker side gets less work.
The fix: Match the depth on both sides.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3–4 | 3–6 per side | Bodyweight, full range | 90 s |
| Hypertrophy | 3 | 5–8 per side | Smaller shift to each side | 60–90 s |
| Beginner | 2–3 | 3–5 per side | Hands on a bench or small shift | 60–90 s |
Build up with wide push-ups, then use a smaller shift to each side before going all the way. Train them early in a session while your shoulders are fresh.
Running the archer push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayArcher Push-ups variations and alternatives
Push-ups
EasierBoth arms share the load.
Wide Grip Push-ups
EasierA wide base without the one-arm shift.
Decline Push-ups
AlternativeRaised feet raise the load without going to one arm.
One-Arm Push-ups
HarderThe full one-arm progression.
Plyometric Push-ups
AlternativeAn explosive pushing option.
Frequently asked questions
Are archer push-ups hard?
Yes. One arm takes most of your weight, so you need solid regular push-ups first.
What do archer push-ups work?
The chest, triceps and front delts of the working arm, plus the core and shoulder stabilisers.
How do I progress to archer push-ups?
Start with wide push-ups and use a smaller shift to each side.
Are they good for one-arm push-ups?
Yes. They are one of the best stepping stones.
Hercules tracks every archer push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play