- EquipmentBodyweight
- PatternPush
- Reps3 to 15 reps
- Joint loadWrist
- One side at a time
Set up in a push-up position with your hands much wider than your shoulders, fingers turned slightly out.
First cueKeep the body rigid.
How to do the Archer Push-Up
Set up. Set up in a push-up position with your hands much wider than your shoulders, fingers turned slightly out.
- Shift your weight toward one hand and bend that elbow, keeping the other arm nearly straight.
- Lower your chest toward the bent arm's hand.
- Push back up to the middle.
- Alternate sides or finish all reps on one side first.
Form cues
- Keep the body rigid.
- Let the straight arm assist, not do the work.
- Keep the hips level.
Common mistakes
- Twisting the hips toward the working side.
- Bending both arms so it becomes a wide push-up.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
On the way: Triceps and Front delts.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Archer Push-Up, from the same catalog the StatBlockFit app logs.
- Inverted Row Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Upright Row Same push session: it trains the side delts.
- Barbell Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
4 movements, the Archer Push-Up first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Archer Push-Up 3 × 3 to 15 reps
- Inverted Row 3 × 6 to 20 reps
- Upright Row 3 × 8 to 15 reps
- Barbell Shrug 3 × 8 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Bench Press
Dumbbell
Gym or cable swap
Single-Arm Cable Press
Cable
Less load on the wrist
Single-Arm Cable Press
The Archer Push-Up loads the wrist by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Push-Up.
Other variations of the Push-Up: Incline Push-Up, Deficit Push-Up, Pike Push-Up, Knee Push-Up and Diamond Push-Up.
Do before it: Push-Up (same movement, lighter), Scapular Push-Up (shoulder blades), Knee Push-Up (same movement, lighter) and Incline Push-Up (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Archer Push-Up is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Archer Push-Up?
Set up: Set up in a push-up position with your hands much wider than your shoulders, fingers turned slightly out. Steps: 1. Shift your weight toward one hand and bend that elbow, keeping the other arm nearly straight. 2. Lower your chest toward the bent arm's hand. 3. Push back up to the middle. 4. Alternate sides or finish all reps on one side first. Form cues: Keep the body rigid. Let the straight arm assist, not do the work. Keep the hips level. Common mistakes: Twisting the hips toward the working side. Bending both arms so it becomes a wide push-up.
What muscles does the Archer Push-Up work?
It trains the chest as its main target and works the triceps and front delts on the way.
What can I do instead of the Archer Push-Up?
At home: Dumbbell Bench Press. In a gym: Single-Arm Cable Press. With less load on the wrist: Single-Arm Cable Press. Each trains the same main muscle.
What should I pair the Archer Push-Up with?
Good partners in the same workout are Inverted Row, Upright Row and Barbell Shrug.