Archer Push-up

The archer push-up is a bodyweight pressing exercise that loads one arm at a time by extending the other arm straight out to the side. It is the standard intermediate step between a regular push-up and a one-arm push-up, training the chest and triceps of the working side under close to bodyweight load without needing any equipment.

Targets: Pectoralis Major Clavicular Head
Also works: Deltoid Anterior, Triceps Brachii
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Set up in a push-up position with your hands considerably wider than shoulder width.
Lower yourself towards one hand, bending that elbow while the opposite arm stays straight.
Descend until the shoulder of the working arm is close to the level of that hand.
Press back up through the working arm to the starting position.
Alternate sides each rep, keeping your hips square to the floor throughout.

Form cues

Keep your body in one line from head to heels; the hips sagging is the first sign the set is over.
Turn the straight arm's palm slightly outwards to keep that shoulder comfortable.
Move your chest towards the working hand rather than just dropping your head towards it.

Common mistakes

Letting the hips rotate towards the working arm, which reduces the load and stops the exercise transferring to a one-arm push-up.
Bending the extended arm, which turns the movement into a wide push-up.
Dropping the head towards the hand to fake depth while the chest stays high, which shortens the range exactly where the working arm would otherwise be loaded.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your pectoralis major clavicular head is what needs the work, not because it was next on a list.

More chest movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.