Chest

Archer Push Ups

Archer push-ups, also known as archer press-ups, are a challenging variation of the classic push-up. They primarily target the upper body while also engaging the core muscles through the lateral shifting of weight. One side of the body bears more weight while the other remains extended, resulting in an asymmetrical load. This exercise requires good body control.

The archer push-up can be seen as a precursor to the one-arm push-up, where a greater portion of the body weight is also supported by one side.

Archer Push Ups - the correct execution

  • Start in the push-up position
  • Place your arms wider than shoulder width on the floor
  • Arms are fully extended
  • Make sure the core is firm and push the lower back up (PPT)
  • Bend one elbow and lower the upper body to the bent arm
  • The other arm remains extended throughout
  • Go as deep as possible and then press back to the starting position

The exercise Archer Push Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Archer Push Ups?

Primary trained muscles for Archer Push Ups

  • Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.

Secondary trained muscles for Archer Push Ups

  • Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

  • Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.

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Alternative variants of Archer Push Ups:

Archer Push Ups with gym rings

Archer push-ups on gymnastic rings increase the difficulty of the exercise by introducing additional instability. This variation requires even greater body tension and enhances the activation of stabilizing muscles in the shoulder and core areas, while still maintaining the asymmetrical load.

Necessary equipment

Archer Push Ups with gym rings - the correct execution

  • Start in the push up position
  • Core and glutes are maximally tensed
  • Move one ring to the side with arm extended
  • Bend the other arm and lower your chest towards the floor
  • Press back into push up position
  • Change sides
  • Each side counts as one repetition