Push · Calisthenics
Archer Push-Up - The complete guide
The archer push-up is the most important bridge between the regular push-up and the one arm push-up - one arm does most of the work while the other stays nearly straight out to the side.
How to perform it
- 1Start in a wide push-up position, noticeably wider than shoulder width
- 2Lower yourself toward one hand while the other arm stays nearly straight
- 3Let your chest come close to the floor at the working hand
- 4Press back up primarily with the working arm
- 5Switch sides after a set number of reps
Common mistakes
⚠️ The passive arm bends too much and takes over part of the work
⚠️ Hips sag or pike, breaking the body line
⚠️ Only training the strong side, creating a significant asymmetry
Progression - the path to mastering it
1. 15+ strict push-ups
2. Wide push-up
3. Archer with a slightly bent passive arm
4. Archer with a nearly straight passive arm
5. One arm push-up attempts
FAQ
Should I train both sides equally?
Yes, always - train the weak side first while fresh, and match rep counts to avoid building a significant asymmetry.
Does the archer push-up lead directly to a one arm push-up?
It's the most important stepping stone, but most people also benefit from assisted one-arm work before the full version happens the first time.
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