Archer Push-Up
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A wide-stance push-up where you lower toward one hand while the other arm stays nearly straight, shifting most of the load onto the working arm — the key bridge to the one-arm push-up.
Detail
Set the hands much wider than the shoulders. As you descend, bend one elbow and shift the chest toward that hand while the opposite arm extends out to the side, straight or nearly so, acting as a "kickstand." Press back up and alternate sides. The straight assisting arm carries only a fraction of the load, so the working arm handles most of the bodyweight — a large unilateral overload that prepares the Pectoralis Major and Triceps Brachii for the One-Arm Push-Up.
Progress by extending the assisting arm farther (less help) and eventually placing only the fingertips down. Keep the hips square and the core braced to avoid twisting; watch shoulder loading on the working side.
Key facts
- Wide hands; lower toward one arm while the other stays straight as a support.
- Working arm bears most of the load — major unilateral overload.
- Reduce assist (straighter / fingertip-only support) to progress toward one-arm push-up.
- Keep hips square; brace to prevent trunk rotation.
Connections
- Push-Up Progression — step 6 (unilateral bridge).
- One-Arm Push-Up — the next step.
- Pectoralis Major / Triceps Brachii — prime movers.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.