Archer Push-ups

01 Steps

1. 1 Place your hands very wide on the floor (about 2 times shoulder width), fingers pointing outward.
2. 2 Get into a plank position with your body braced and aligned.
3. 3 Lower by bending one elbow only, shifting your weight toward that side. The opposite arm extends fully.
4. 4 Your chest lowers toward the bent arm. The straight arm serves as support, not as a driver.
5. 5 Push with the bent arm to return up, then alternate sides.

02 Tips

• ✓ Start with half range of motion if the full movement is too challenging.
• ✓ The straight arm can turn its fingers outward for more comfort.
• ✓ Master 10 impeccable wide push-ups before attempting these.

03 Common mistakes

• ✗ Bending the arm that should be straight: it must stay locked out to create the asymmetry.
• ✗ Rotating the hips: keep your pelvis facing the floor.
• ✗ Going too fast: control 2-3 seconds on the way down.

04 If you struggle

• → Do wide push-ups with a slight weight shift from side to side.
• → Practice the incline version (hands on a surface) to reduce the load.
• → Strengthen your diamond and wide push-ups first.