Archer Push-Up

Setup

1. 01Take a push-up position with hands set much wider than shoulder width.
2. 02Turn the fingers of both hands slightly outward so the elbows can track cleanly.
3. 03Set the feet about hip width apart for a stable base.
4. 04Brace the trunk so hips and shoulders form one straight line.

Execution

1. 01Shift your weight toward one arm and bend that elbow.
2. 02Lower the chest toward the working hand while the other arm stays straight, sliding out to the side.
3. 03Touch the chest close to the working hand without collapsing the hips.
4. 04Press back up through the working arm and return to the wide start position.
5. 05Complete the set on one side or alternate sides rep by rep.

Checkpoints

• -The straight arm stays locked and only guides balance.
• -Hips stay square to the floor instead of rotating toward the straight arm.
• -The working elbow tracks roughly 45 degrees from the torso.
• -Full range on the working side, chest near the hand each rep.

Common mistakes

• -Bending the assisting arm and turning it into a wide push-up.
• -Twisting the torso to shorten the range.
• -Letting the hips sag as the working side fatigues.
• -Cutting depth on the harder arm.