How to Do the Archer Push-Up
Advanced chest exercise — bodyweight.
The Archer Push-Up is an advanced-level chest exercise that works several muscles together, led by the chest, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Chest
- Primary muscle
- Chest
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart.
- 2Extend one arm straight out to the side, parallel to the ground.
- 3Lower your body by bending your elbows, keeping your back straight and core engaged.
- 4Push back up to the starting position.
- 5Repeat on the other side, extending the opposite arm out to the side.
- 6Continue alternating sides for the desired number of repetitions.
How to program the Archer Push-Up
- Do the Archer Push-Up early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Archer Push-Up alternatives
No space? These train the same chest, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Archer Push-Up is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Archer Push-Up with a move for the opposing muscles — the Archer Pull Up (lats) or the Chin-Up (lats). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Archer Push-Up can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Archer Push-Up automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Archer Push-Up work?
The Archer Push-Up primarily targets the chest within the chest muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Archer Push-Up?
None — the Archer Push-Up is a bodyweight exercise you can do anywhere, no gym required.
Is the Archer Push-Up a compound or isolation exercise?
The Archer Push-Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Archer Push-Up should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Archer Push-Up good for beginners?
The Archer Push-Up is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Archer Push-Up?
Good substitutes that train the same chest include the Chest Dip (bodyweight), the Diamond Push-Up (bodyweight), the Dumbbell Bench Press (dumbbell). Pick the one that matches the equipment you have.
Can I do the Archer Push-Up at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
