TRX Archer Push-Up

Setup

Feet in the foot cradles at mid-calf, hands set wide (wider than shoulder width) on the floor, strong plank position.

Execution

1. 1Shift your weight to one side as you lower, bending that elbow while the opposite arm stays straight
2. 2Lower until the bent-arm shoulder is near the floor
3. 3Push back up through the working arm to center
4. 4Repeat, shifting to the other side

Key cues

• Wide hand placement to allow the shift
• Straight arm stays straight — it's a kickstand, not a helper
• Keep hips square, don't let them rotate
• Push through the working palm evenly

Common faults

• Rotating the hips instead of shifting laterally
• Bending the 'straight' arm to cheat the rep
• Sagging hips due to fatigue
• Uneven hand width causing imbalance

Tweaks

• Perform with feet on the ground first before adding the TRX
• Alternate sides each rep vs. all reps on one side
• Slow the tempo to increase time under tension

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Single-limb loading pattern — an advanced progression; regress to standard TRX push-up if the shift causes hip rotation.

Sources

• TRX-Style Calisthenics You Can Do Anywhere — TRX Training
• Al Kavadlo on Calisthenics For Functional Fitness (archer push-up progression concept)

Attribution: Al Kavadlo / TRX Training