How to do the Archer Push-Up
Step by step
- Set your hands much wider than a normal push-up with your body straight.
- Lower toward one hand, bending that elbow while the other arm stays straight.
- Feel most of your weight load onto the bent-arm side near the floor.
- Press back up to center, then repeat lowering toward the other hand.
The thing people get wrong
The straight arm just assists - keep it long and let the working side do the pressing. Shift only as far as your shoulder stays comfortable.
Coaching cue
Keep your hips level and square to the floor as you shift onto the working arm.
Make it easier or harder
- Easier: Do them from your knees, or shift only a few inches toward each hand.
- Harder: Set the straight arm out wider so it gives less help.
Muscles worked
- Primary: Chest, Triceps
- Secondary: Front delts, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.