WhatWorksWhat.
Chest

Archer Push-up

Most of your bodyweight on one pec; closest thing to a one-arm push-up without the joint risk.

Complexity · Mediumcalisthenicsintermediate+Bodyweight
Check Your Form
  • Abs
  • Chest
  • Chest - Middle (sternal)
  • Front delts
  • Triceps
  • Upper (clavicular)
  • Middle (sternal)
  • Lower (costal)

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper (clavicular)

    Not hit

    Targeted on incline pressing/flys.

  • Middle (sternal)

    Hit

    Targeted on flat pressing.

  • Lower (costal)

    Not hit

    Targeted on decline pressing and dips.

The movement

Get it right, not roughly right.

Optimal form

1:44· Calixpert

How To Do Archer Push Ups

Top

Bottom

Wider-than-shoulder hands. Lower toward one hand, the other arm extending straight. Press up off the working side. Alternate each rep.

Common mistakes

  • Hips twisting - keep the torso square.
  • Pushing too much off the extended arm - that's a half-rep.

Where you should feel it

Most of your bodyweight on one pec; closest thing to a one-arm push-up without the joint risk.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains chest. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Sliding archer push-up

    Use a slider for the extended hand.

    100% on target

    On target

    Same target, minor adjustment.

  • Elevated archer push-up

    Hands on a low box for easier ROM.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Downward Dog

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