Archer Push-up
Expert Advice
Ensure that one arm remains straight and acts as a stabilizer while the other arm does the pushing motion to mimic the draw of an archer's bow.
How-to-do Steps
- Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
- Shift your weight to one side, bending one arm while keeping the other arm straight.
- Lower your chest towards the floor, focusing on the bent arm doing the work.
- Push back up to the starting position and repeat on the other side, alternating arms with each rep.
Track Archer Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Archer Push-up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders25%
Triceps25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Archer Push-up work?
Archer Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Archer Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Archer Push-up suitable for beginners?
Archer Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
