Archer Push-Up
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Set up in a push-up position with your hands much wider than your shoulders.
- Brace so your hips stay square.
- Lower toward one hand, bending that elbow while the other arm stays straight.
- The straight arm only guides - the bent side does the work.
- Press back to the middle and alternate. This is the stepping stone to a one-arm push-up.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hands wide, lower toward one arm
- The straight arm just guides - stepping stone to one-arm
Logging it
IronPack suggests working in the 5 to 12 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the archer push-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.