- Messages
- 4,021
- Reaction score
- 1,771
- Points
- 113
The archer pushup stands out as a dynamic and challenging bodyweight pushup workout that builds impressive upper body strength without the need for equipment. This advanced pushup variation targets the chest, triceps, shoulders, and core, offering a unilateral training stimulus that promotes muscle balance and control.
One of the key archer pushup benefits lies in its demand for strength, stability, and coordination. By shifting more weight to one arm while the other remains extended, this exercise intensifies the load on specific muscle groups and encourages greater activation of the core and stabilizers.
Muscles worked include the pectoral muscles, triceps, anterior deltoids, and core stabilizers. The extended arm also engages the shoulder and upper back muscles to stabilize the movement.
Unlike standard pushups that use a symmetrical pressing pattern, archer pushups force the lifter to control the descent and press from one side of the body. It is a triceps pushup variation and a useful pushup progression toward more advanced movements like single-arm pushups and planche pushups.
Another key benefit is increased muscle activation. The primary working arm bears a greater percentage of bodyweight, enhancing recruitment in the chest and triceps, especially during the pressing phase.
Archer pushups also develop core stability and balance, as the body must resist rotation while lowering and pushing through one side. The wide stance and arm extension further challenge postural control.
This exercise serves as a valuable stepping stone to advanced pushups, such as single-arm pushups or explosive plyometric pushups, making it an integral part of an upper body strength exercise program.
To start the lowering phase, shift your weight toward one side and bend the elbow of the working arm while keeping the other arm extended straight out to the side. Your chest should descend over the working arm, with the elbow at about a 45-degree angle to reduce stress on the shoulders.
In the pushback phase, drive through the palm of the bent arm to return to the starting position. Engage your core and make sure your hips don’t drop or rotate.
Breathe in as you lower yourself and exhale as you push back up. Proper breathing maintains tension and helps stabilize the torso.
Beginners can aim for 3–4 sets of 4–6 controlled reps per side. Intermediate users may target 6–10 reps, while advanced practitioners often incorporate explosive or tempo variations to challenge the movement further.
Elbow flaring is another issue, as pushing with flared elbows increases the risk of shoulder impingement. Keep the elbow at a moderate angle (around 45 degrees) to the body to preserve shoulder integrity.
Sagging hips compromise spinal alignment and reduce core engagement. Engage the abdominals and glutes throughout the movement to keep the hips level.
Incomplete range of motion is often due to fatigue or improper form. Lower the chest as close to the ground as possible without collapsing, and prioritize form over speed or rep count.
For those not yet ready for the full movement, the assisted archer pushup uses a resistance band or elevated surface under the extended hand to reduce the load and help maintain balance.
With time and strength gains, you may progress to the single-arm archer pushup, in which the supporting arm offers minimal assistance or even hovers above the ground.
To add a power component, the archer pushup with plyo push includes an explosive push-off at the top, sometimes transitioning side to side. This advanced version boosts muscular power and agility.
For a high-rep chest and triceps burnout, combine standard pushups, archer pushups, and triceps dips to exhaust the pushing muscles through different angles and loads.
They also fit into core-focused supersets, followed by mountain climbers or leg raises to engage the abdominals while maintaining pushup volume.
Train archer pushups two to three times per week, allowing at least 48 hours between sessions for recovery. Adjust volume and intensity according to experience level and overall training goals.
To avoid shoulder strain, keep the elbows in a safe position and avoid overextending the arms. Ensure the shoulder blades are retracted and depressed during the push.
Focus on quality over quantity. It’s better to perform fewer reps with strict form than to compromise technique for the sake of volume. It prevents strain on the joints and maximizes muscular engagement.
If any discomfort or pain arises, particularly in the shoulders or wrists, scale back the movement or consult a professional before continuing.
Yes, archer pushups place a greater load on one side of the chest, increasing activation and promoting hypertrophy when performed consistently.
How do archer pushups compare to regular pushups?
Archer pushups are more challenging and work one side of the body at a time, making them better for developing unilateral strength and progressing to one-arm pushups.
Can beginners do archer pushups?
Beginners can start with assisted or eccentric variations to build strength and control before attempting the full archer pushup.
One of the key archer pushup benefits lies in its demand for strength, stability, and coordination. By shifting more weight to one arm while the other remains extended, this exercise intensifies the load on specific muscle groups and encourages greater activation of the core and stabilizers.
What Is the Archer Pushup?
The archer pushup is a unilateral bodyweight pushup variation in which most of the work happens with one arm while the other arm extends laterally for support. It creates a unique challenge compared to traditional pushups, as it mimics the mechanics of a one-arm pushup while still providing some assistance from the supporting side.Muscles worked include the pectoral muscles, triceps, anterior deltoids, and core stabilizers. The extended arm also engages the shoulder and upper back muscles to stabilize the movement.
Unlike standard pushups that use a symmetrical pressing pattern, archer pushups force the lifter to control the descent and press from one side of the body. It is a triceps pushup variation and a useful pushup progression toward more advanced movements like single-arm pushups and planche pushups.
Benefits of Archer Pushups
The archer pushup is highly effective for developing unilateral strength. Because the movement isolates one side at a time, it helps correct muscular imbalances that may go unnoticed during traditional pushups or bench presses.Another key benefit is increased muscle activation. The primary working arm bears a greater percentage of bodyweight, enhancing recruitment in the chest and triceps, especially during the pressing phase.
Archer pushups also develop core stability and balance, as the body must resist rotation while lowering and pushing through one side. The wide stance and arm extension further challenge postural control.
This exercise serves as a valuable stepping stone to advanced pushups, such as single-arm pushups or explosive plyometric pushups, making it an integral part of an upper body strength exercise program.
How to Perform the Archer Pushup: Step-by-Step Guide
Begin in a wide pushup position, with your hands placed significantly wider than shoulder-width. Position your feet shoulder-width apart and tighten your core to keep your body aligned in a straight line from head to heels.To start the lowering phase, shift your weight toward one side and bend the elbow of the working arm while keeping the other arm extended straight out to the side. Your chest should descend over the working arm, with the elbow at about a 45-degree angle to reduce stress on the shoulders.
In the pushback phase, drive through the palm of the bent arm to return to the starting position. Engage your core and make sure your hips don’t drop or rotate.
Breathe in as you lower yourself and exhale as you push back up. Proper breathing maintains tension and helps stabilize the torso.
Beginners can aim for 3–4 sets of 4–6 controlled reps per side. Intermediate users may target 6–10 reps, while advanced practitioners often incorporate explosive or tempo variations to challenge the movement further.
Common Mistakes and How to Fix Them
A common error in archer pushups is uneven weight distribution, where the lifter does not properly shift bodyweight toward the working side. It reduces the training effect and may create false progress. Focus on deliberate weight transfer and slow execution.Elbow flaring is another issue, as pushing with flared elbows increases the risk of shoulder impingement. Keep the elbow at a moderate angle (around 45 degrees) to the body to preserve shoulder integrity.
Sagging hips compromise spinal alignment and reduce core engagement. Engage the abdominals and glutes throughout the movement to keep the hips level.
Incomplete range of motion is often due to fatigue or improper form. Lower the chest as close to the ground as possible without collapsing, and prioritize form over speed or rep count.
Archer Pushup Progressions and Variations
The eccentric archer pushup focuses on the lowering phase, where you descend slowly and with control before returning to the top with assistance or both arms. It builds strength for the full range of motion.For those not yet ready for the full movement, the assisted archer pushup uses a resistance band or elevated surface under the extended hand to reduce the load and help maintain balance.
With time and strength gains, you may progress to the single-arm archer pushup, in which the supporting arm offers minimal assistance or even hovers above the ground.
To add a power component, the archer pushup with plyo push includes an explosive push-off at the top, sometimes transitioning side to side. This advanced version boosts muscular power and agility.
Incorporating Archer Pushups into Your Routine
People can use archer pushups in a variety of training formats. In a strength-focused circuit, they pair well with diamond pushups and planks to target upper body and core muscles in a single session.For a high-rep chest and triceps burnout, combine standard pushups, archer pushups, and triceps dips to exhaust the pushing muscles through different angles and loads.
They also fit into core-focused supersets, followed by mountain climbers or leg raises to engage the abdominals while maintaining pushup volume.
Train archer pushups two to three times per week, allowing at least 48 hours between sessions for recovery. Adjust volume and intensity according to experience level and overall training goals.
Safety Tips and Precautions
Prior to performing archer pushups, perform dynamic stretches for the chest, shoulders, and wrists to prepare the joints for the wide stance and increased load.To avoid shoulder strain, keep the elbows in a safe position and avoid overextending the arms. Ensure the shoulder blades are retracted and depressed during the push.
Focus on quality over quantity. It’s better to perform fewer reps with strict form than to compromise technique for the sake of volume. It prevents strain on the joints and maximizes muscular engagement.
If any discomfort or pain arises, particularly in the shoulders or wrists, scale back the movement or consult a professional before continuing.
Frequently Asked Questions
Are archer pushups good for building chest size?Yes, archer pushups place a greater load on one side of the chest, increasing activation and promoting hypertrophy when performed consistently.
How do archer pushups compare to regular pushups?
Archer pushups are more challenging and work one side of the body at a time, making them better for developing unilateral strength and progressing to one-arm pushups.
Can beginners do archer pushups?
Beginners can start with assisted or eccentric variations to build strength and control before attempting the full archer pushup.