Archer Push Up
Archer Push Up is the middle rung where progress speeds up and works as a chest-day opener.
How to do Archer Push Up
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm out to the side.
- Continue alternating sides for the desired number of repetitions.
Archer Push Up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Archer Push Up Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Easier and Harder Than Archer Push Up
Swap Archer Push Up For
Archer Push Up — Frequently Asked Questions
How do you do the Archer Push Up?
Start in a push-up position with your hands slightly wider than shoulder-width apart. Extend one arm straight out to the side, parallel to the ground. Lower your body by bending your elbows, keeping your back straight and core engaged. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Archer Push Up work?
The Archer Push Up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Archer Push Up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Archer Push Up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Archer Push Up?
Try the Smith Incline Bench Press, Cable Incline Fly or the Hands Bike. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
