Short answer: Start with a wide hand position, shift your chest toward one hand as that elbow bends and keep the other arm straighter. Press back to the middle and alternate. Use an incline or reduced range until both sides stay controlled.
The archer push-up is a bridge between two-arm and one-arm pressing. One side performs most of the work while the straighter arm provides assistance. It builds asymmetrical strength, but it is not useful if width or depth causes shoulder discomfort.
How to perform an archer push-up
- Take a wider-than-normal hand position with fingers slightly turned out if comfortable.
- Brace your body and shift toward the working hand.
- Bend that elbow while allowing the assisting arm to stay long.
- Lower only as far as the working shoulder remains controlled.
- Press through the working palm and return to centre.
Best regressions
Begin on a counter or bench. Another option is to keep the assisting hand closer and move it outward over several weeks. You can also place that hand on a small ball or block to reduce how much it contributes, but the object must be stable enough for safe control.
A practical progression
| Stage | Target |
|---|---|
| Incline archer | 3 × 8 each side |
| Wide uneven push-up | 3 × 6–10 each side |
| Floor archer | 4 × 4–8 each side |
| Assisted one-arm | 4 × 3–6 each side |
Move on only when the working shoulder, elbow and wrist remain comfortable. The next steps are detailed in the one-arm push-up progression.
Common mistakes
Do not rotate the hips wildly, drop onto the working shoulder or force the assisting elbow perfectly straight. Keep the chest and hips facing the floor as much as practical. If one side is weaker, start there and match its repetitions rather than adding extra work to the stronger side.
How to program it
Use 3–4 sets of 4–8 per side after warming up with standard reps. Rest up to two minutes. Train the movement once or twice weekly and use ordinary push-ups for additional volume.
Give each side a quest
Log your controlled reps in RepSaga and let steady practice—not rushed max attempts—drive both your training and RPG progress.
Frequently asked
Are archer push-ups harder than regular push-ups?
Yes. They shift more body weight toward one arm and demand more side-to-side control.
Do archer push-ups lead to a one-arm push-up?
They are a useful bridge, but assisted one-arm work, trunk strength and gradual range progression are also important.