Archer Push Up
The Archer Push Up primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior, Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
The Archer Push Up is a intermediate compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior, Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Perform a push-up where weight shifts to one side as you lower, creating an archer-like movement.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior, Triceps (Long Head) |
Muscles Worked
The Anterior Deltoid, Pectoralis Major (Sternal), and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Minor, Serratus Anterior, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Erector Spinae, External Obliques, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Lie prone with forefeet on floor and hands pointed outward, one close to rib cage and other at arm's length away.
- Position head facing toward extended arm.
Execution
- Keeping extended arm and body reasonably straight, push body up with arm closest to body until arm is extended.
- Turn head head and lower body to opposite side.
- Repeat.
Comments
- Apart for subtle twist, both upper and lower body must be kept fairly straight throughout movement.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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