← EXERCISE LIBRARYCalisthenics
Archer Push-Up
Push-up with one arm bent and the other extended wide, loading close to a single arm. Three sets of five per side with the straight arm genuinely straight before you chase the one-arm.
- 01Set the hands wide, roughly one and a half times shoulder width apart.
- 02Brace the trunk and squeeze the glutes to lock the body into one line.
- 03Shift the weight toward one hand and bend that elbow, lowering the chest to that side.
- 04Keep the far arm straight and let it slide out as a light outrigger.
- 05Press back to centre through the working arm and alternate sides.
- 01Far arm stays a straight pole, not a second engine.
- 02Chest lands over the working hand, not between them.
- 03Hips square to the floor the whole rep.
- 01Bending the far elbow, which quietly converts it into a wide push-up and removes most of the unilateral load.
- 02Rotating the hips toward the working side, which lets the body cheat the load off the pec and onto the trunk.
- 03Going too wide too soon, which strains the extended shoulder before the working side is strong enough to matter.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.