What should I feel during Archer push-up?

Loaded side pec stretches deep at bottom — unilateral chest work, no equipment.

What are common mistakes with Archer push-up?

Extended arm bending — misses the unilateral loading point; Hips sagging — keep rigid plank throughout; Not reaching near-full ROM on loaded side

How do I progress Archer push-up?

Elevate on rings for deeper ROM; progress toward one-arm push-up.

What can I do instead of Archer push-up?

Push-up, Ring push-up, Close-grip push-up

Archer push-up

Wide push-up base; shift weight to one side, extend opposite arm straight.

family=archer push uppattern=pushforce=pushmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

front delts68

triceps56

Primary: chest
Supporting: front delts, triceps

Mechanics

Pattern: push
Equipment: bodyweight
Geometry: 90° Alignment
Target feel: Loaded side pec stretches deep at bottom — unilateral chest work, no equipment.
Progression: Elevate on rings for deeper ROM; progress toward one-arm push-up.
Regression: Wide push-up or feet-elevated push-up as strength prerequisite.

Common errors

Extended arm bending — misses the unilateral loading point
Hips sagging — keep rigid plank throughout
Not reaching near-full ROM on loaded side

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Deficit push-up (elevated handles) Same pattern: push · Shared equipment: bodyweight
Seated DB overhead press Same pattern: push
Chest dip Shared equipment: bodyweight
Plyometric push-up Shared equipment: bodyweight
90/90 hip rotation and ankle CARs Shared equipment: bodyweight

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Wide push-up or feet-elevated push-up as strength prerequisite.
Standard: Archer push-up
Advanced / progression: Elevate on rings for deeper ROM; progress toward one-arm push-up.

Atlas metrics

Movement pattern: push
Primary target: chest
Supporting muscles: front delts, triceps
Equipment: bodyweight
Joint geometry: 90° Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Archer push-up?: Wide push-up base; shift weight to one side, extend opposite arm straight.
What should I feel during Archer push-up?: Loaded side pec stretches deep at bottom — unilateral chest work, no equipment.
What are common mistakes with Archer push-up?: Extended arm bending — misses the unilateral loading point; Hips sagging — keep rigid plank throughout; Not reaching near-full ROM on loaded side
How do I progress Archer push-up?: Elevate on rings for deeper ROM; progress toward one-arm push-up.
What can I do instead of Archer push-up?: Push-up, Ring push-up, Close-grip push-up