Archer Push-Up
Move · Resistance Training · Movement, Typed Supps
The straight arm is not resting — it is holding a large part of your weight with the shoulder pulling inward towards your body.
Stage by stage
- Set-up (Wide hands, square hips): A wide base allows the trunk to translate over one hand while the hips stay level.
- During the rep (Load shifts to one side): The working shoulder descends into greater horizontal abduction, loading the pec at longer length.
- Throughout (Extended arm works isometrically): The straight arm holds an adduction load and balances the trunk rather than resting.
- Months later (Towards one-arm pressing): Unilateral pressing strength climbs enough that shifting further across becomes realistic.
Muscles trained
- Primary: chest
- Secondary: abs, serratus anterior, shoulders, triceps
Intensity
8 METs (Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort).
Time to effect
- Weeks: Balance and shoulder stability improve quickly as your body learns to brace against the lopsided load; the "resting" arm slowly takes on less of the work.
- Months: Pressing strength on the working side climbs enough that shifting further toward a true one-arm push-up becomes realistic for people who started with solid push-up strength.
Related supplements
Common myth
"The archer push-up is basically a stretch for the other arm." In reality: The extended arm still bears real load isometrically and helps balance the torso — it is not just along for the ride, though the working arm does the bulk of the pressing.
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