Archer Push Up. How-to, proper form and tips

Archer Push Up icon

Archer push up strengthens chest, back, and core, by forcing stabilization while putting all strength in one single arm and shoulder.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Place hands wider than your shoulders. Distance between hands should be one arm length.
  3. Straighten arms and legs.
  4. Lower the body with one arm extended, the other one bended. The chest nearly touches the floor, one shoulder touches the hand on the bended arm.
  5. Pause, then straight the bended arm and return to the starting position. This is one repetition.
  6. Repeat, alternating the extended and bended arm.

Hints & tips:

  • For an easier movement, set the hands closer to each other.


  • Preparation for one arm push up.
  • Strong core and obliques.
  • Mush harder than the regular push-up on biceps and triceps.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Archer Push Up
  • Archer Press Up

Archer Push up, from easy to hard

Archer Push Up icon
1. Archer Push Up

Muscle: Core and Upper body

Collection: Push Up Variations

Collection: Push Ups on One Arm

Category: Bodyweight