Archer push up

Muscles worked: Chest, Upper arms
ChestUpper arms
🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Push-up position, hands wider than shoulders, straight body line. Brace core, neutral spine, shift weight to one side. Lower body shifting weight to one arm, extend other arm straight. Press back to center, alternate sides each rep.

Muscles Worked

Pectoralis majorTriceps
Secondary: Front delt, Serratus anterior

Tips

Work one side at a time for max tension. Lean heavily into working arm, no straight up/down. Arms twice shoulder width, both straight at start. Keep body aligned head to feet, straighten hips over time. Film yourself or use mirror to check form. Feet together throughout.

Similar exercises

Push up Chest, Upper arms · 🔧 no equipment 3/10 Clap push up Shoulders, Upper arms, Abs · 🔧 no equipment 6/10 Jack push up Chest · 🔧 no equipment 3/10 TRX push up Upper arms, Shoulders, Abs · 🔧 TRX 4/10 Pike push up Shoulders, Upper arms · 🔧 no equipment 5/10 Weighted push up Chest · 🔧 plate 4/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Finger push up Chest, Forearms · 🔧 no equipment 5/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.