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.

Watch for

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

Equipment context

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

Substitutions

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

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: archer push up
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Push-up

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Archer push-up -> Push-up
curated substitution in the Atlas
same target muscle: chest

Train Archer push-up in Gym Mode → Browse the public Atlas →