Archer Push-Up

PushBW

A wide-hand push-up where the body shifts side to side, straightening one arm while bending the other — shifts nearly all the load to the working (bent) arm, serving as the key stepping stone to a true one-arm push-up.

Demo: Calisthenics tutorial

Sets

3

Reps

5-8 per side

Rest

1:30

Contraindications

Wrist discomfort — allow the wrist to rotate naturally through the shift.

Setup

Hands set very wide, wider than a standard push-up, body in a plank.

Execution

  1. 1Shift the body toward one side, bending that arm while the opposite arm stays straight
  2. 2Lower the chest close to the bent-arm side
  3. 3Press back to center using primarily the bent arm
  4. 4Repeat toward the opposite side

Key cues

  • Hands stay wide the whole set
  • Let the wrists rotate naturally as you shift
  • Drive with the bent arm, the straight arm just supports
  • Keep the hips level, no twisting

Common faults

  • Letting the hips rotate or twist
  • Not shifting far enough for real one-arm loading
  • Losing plank integrity
  • Wrist strain from not allowing natural rotation

Tweaks

  • Add a slider under the straight arm for a smoother shift
  • Progress the ratio of load onto the bent arm over time
  • Elevate feet for more difficulty

Regressions

Weighted Push-UpStandard Push-Up

Progressions

One-Arm Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid

Secondary: Core, Obliques

Sources

Attribution: Calisthenics canon