Archer push up
The archer push up loads one arm heavily while the other stays straighter, like drawing a bow. Move slowly. Tension is the point here.
Works chest and triceps. Also shoulders and core.
How to perform
- Set a very wide hand position, wider than your wide-grip warm-up.
- Lower toward one hand, letting that elbow bend while the opposite arm stays nearly extended. The motion draws like a bow.
- Press back to the top, then alternate sides each rep or each set as you prefer.
- Keep the midline stiff. No twisting hips or collapsing shoulder.
Mental models
- Start with a small lean before you chase full depth.
- Pair with incline or regular volume for balance.
- If the width bothers your wrists, use parallettes.
Common mistakes
- Rotating the torso to cheat range.
- Bouncing off the bottom on the loaded arm.
- Hands not wide enough to get a real side bias.
