What is a sensible starting rep range for the archer push-up, and what should I be able to do first?

Two to three sets of 4 to 6 reps per side is plenty to start, since the single-arm loading is far harder than the total rep count suggests. You should already be able to do 15 to 20 clean standard push-ups before adding the offset, single-arm demand of the archer version.

How do I make the archer push-up easier or harder?

Narrow your hand spacing or do the reps from an incline, hands on a bench or step, to reduce how much weight the working arm has to press. To make it harder, widen your hand spacing further, slow the lowering phase down, or pause with your chest just off the floor before pressing back up.

What is the archer push-up good for, and when should I not do it?

It builds unilateral pressing strength and anti-rotation core control as a stepping stone toward the one-arm push-up, useful for advanced bodyweight training without any equipment. Skip it on a day your wrist or shoulder is bothering you on regular push-ups, since the offset loading asks more of both joints, not less.

Advanced

Archer Push-Up

By sliding your weight toward one hand and keeping the opposite arm extended out to the side, you overload a single pec and triceps without any equipment, making it a key step on the road to the one-arm push-up. The offset load also forces the core to resist rotation. Reserve it for lifters who already own clean, strong standard push-ups and want to build unilateral pressing strength.

Equipment: Body Weight
Body part: Chest
Type: Strength
Browse by muscle: Pectoralis Major Sternocostal
Browse by movement: Horizontal Press

How to do it

1
Set up in a push-up position with your hands wider than shoulder width and fingers pointed slightly out.
2
Brace your core and glutes so your body stays in one straight line.
3
Bend one arm and shift your chest toward that hand while the other arm stays straight, sliding along the floor.
4
Lower until your chest nears the working hand, keeping the extended arm long.
5
Press back up through the working arm to the start position.
6
Finish your reps on one side, then switch, or alternate side to side.

Tips

Let the straight arm act as a kickstand only; drive as much load as you can through the bending arm.
Keep your hips level and square to the floor so the movement doesn't turn into a twist.
Widen your hand spacing to make it harder or narrow it to make it more manageable.

Variations

Common mistakes

The hips sag toward the floor as the working arm bends, turning the offset push-up into a lower-back exercise instead of a chest one.
The sliding hand does more pushing than it should, quietly turning what is meant to be a near-passive kickstand arm into a second working arm.
The extended arm slides out to a wide angle instead of staying directly out to the side, which changes where the chest stretch loads and most people do it without noticing.
Rotating the shoulders open as the chest drops toward the working hand turns the anti-rotation demand into an actual rotation.
Standard push-ups that aren't yet clean and controlled skip the base strength the single-arm loading here assumes you already have.

Frequently asked

What is a sensible starting rep range for the archer push-up, and what should I be able to do first?: Two to three sets of 4 to 6 reps per side is plenty to start, since the single-arm loading is far harder than the total rep count suggests. You should already be able to do 15 to 20 clean standard push-ups before adding the offset, single-arm demand of the archer version.
How do I make the archer push-up easier or harder?: Narrow your hand spacing or do the reps from an incline, hands on a bench or step, to reduce how much weight the working arm has to press. To make it harder, widen your hand spacing further, slow the lowering phase down, or pause with your chest just off the floor before pressing back up.
What is the archer push-up good for, and when should I not do it?: It builds unilateral pressing strength and anti-rotation core control as a stepping stone toward the one-arm push-up, useful for advanced bodyweight training without any equipment. Skip it on a day your wrist or shoulder is bothering you on regular push-ups, since the offset loading asks more of both joints, not less.

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