How to do a Archer Push-Up
- Take a wide high plank with hands well outside shoulder width.
- Brace your core and keep your body in a straight line.
- Lower toward one hand by bending that elbow while the opposite arm extends straight.
- Press back up through the working arm to the top.
- Alternate sides and keep hips square, avoiding twist or sag.
Keep in mind
- Set the hands wider than for a normal push-up.
- Bend one arm while the other stays straight, sliding along the floor.
- Keep your chest facing the floor — don't roll onto one side.
- Press back to the centre before you switch sides.
Common mistakes
- The straight arm bending too — it is a support, not a second working arm.
- Rolling the hips to make the reach easier — shoulders and hips stay square.
- Going too wide too soon — start with a small shift toward one hand.
Breathing
Breathe in as you shift and lower, out as you press back to the centre.
Take care
The straight arm's shoulder takes a long-lever stretch — shorten the reach if you feel a pull at the front of the shoulder.
Easier and harder
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