How to Archer Push-Up

💪 How to Do an Archer Push-Up

1. Start in a wide push-up position

• Hands placed wider than shoulder-width

• Feet about hip-width apart

• Keep your body in a straight line from head to heels

• Engage your core and glutes

2. Shift your weight to one side

• Lean your chest toward one hand (let’s say your right)

• Your right elbow bends like a normal push-up

• Your left arm stays straight out to the side for support

3. Lower yourself slowly

• Go down until your chest is close to your right hand

• Keep your body straight — don’t let your hips sag

• Your left arm should stay straight, like you're aiming an arrow (that’s why it’s called “archer”)

4. Push back up

• Drive through your bent arm (right) to push your body back to the top

• Shift your weight back to center at the top

5. Repeat on the other side

• Now bend your left arm and keep your right arm straight

🔁 Reps & Sets

• Start with 3–5 reps per side, for 2–3 sets

• Rest ~60 seconds between sets

✅ Tips for Form

• Keep your abs tight the whole time

• Don’t rush — control each rep

• Go only as deep as you can without losing form

• Hands should not flare out too far (roughly 45° angle at the elbow)

🧱 Progressions

If archer push-ups are too hard:

• Do them on your knees or elevated on a bench

If they’re too easy:

• Work toward one-arm push-ups

• Add a weight vest