How to do the Archer Push Up
Archer Push Up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Archer Push Up demonstration · © GymiaFit
Archer Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Archer Push Up step by step
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart.
- 2Extend one arm straight out to the side, parallel to the ground.
- 3Lower your body by bending your elbows, keeping your back straight and core engaged.
- 4Push back up to the starting position.
- 5Repeat on the other side, extending the opposite arm out to the side.
- 6Continue alternating sides for the desired number of repetitions.
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Archer Push Up — questions
What muscles does the Archer Push Up work?
The Archer Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders, Core as secondary movers.
What equipment do I need for the Archer Push Up?
None — the Archer Push Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Archer Push Up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Archer Push Up?
Chest Tap Push-up (male), Clap Push Up, Clock Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Archer Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.