Archer push-ups
A unilateral push-up variation where one arm handles the majority of the pressing load while the other extends to the side. It's a key progression toward one-arm push-ups.
Chest (Single-Arm)TricepsFront ShouldersCore
How to Perform
- Start in a wide push-up position, hands much wider than shoulder-width.
- As you lower, shift your bodyweight to one side — that arm bends while the other arm extends laterally and stays nearly straight.
- Lower until the working arm's chest nearly touches the floor.
- Press back up through the working arm, returning to center.
- Alternate sides each rep or complete all reps on one side.
Common Mistakes
- Not shifting weight far enough to the working side, reducing the unilateral load.
- Bending the extended arm significantly, defeating the purpose.
- Hips rotating or twisting as you shift to one side.