Archer push-ups

3 × 6-10  ·  Equipment: No equipment, Mat

Muscle groups: Chest · Arms · Core & abs

How to do archer push-ups

1. Get into a plank with your hands much wider than your shoulders.
2. Keep your body straight and core engaged, without letting your hips drop.
3. Shift your weight to one side bending that elbow while the other arm stays straight.
4. Lower your chest toward the working hand until you reach a controlled 90-100 degrees at the elbow.
5. Press back up and alternate sides each rep.
6. Do 6-10 total reps with control.

Mistakes to avoid

• Do not let your hips rotate toward the working side; keep them high and aligned with your shoulders.
• Do not force the range toward the hand: lower only as far as your elbow and shoulder feel stable.
• Control your wrists and elbows, avoiding hard locking when you press.
• Stop if you feel shoulder pain and return to standard push-ups to rebuild your base.

Progression

• This is an advanced exercise: start performing the arch with one hand on a bench.
• Add one rep per week up to 12 before making the variation harder.
• Then narrow the hand placement or elevate your feet to get closer to the one-arm push-up with greater demand.