Archer push up

Overview

The archer push up loads one arm heavily while the other stays straighter, like drawing a bow. Move slowly; tension is the point, not speed.

How to perform

1. 1

   Set a very wide hand position—wider than your wide-grip warm-up.

2. 2

   Lower toward one hand, letting that elbow bend while the opposite arm stays nearly extended—like drawing a bow.

3. 3

   Press back to the top, then alternate sides each rep or each set as you prefer.

4. 4

   Keep the midline stiff—no twisting hips or collapsing shoulder.

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.

Tips

• ➝

  Start with a small lean before you chase full depth.

• ➝

  Pair with incline or regular volume for balance.

• ➝

  If wrists hate the width, use parallettes.