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Archer Push-Ups
Advanced

Archer Push-Ups

Build unilateral pushing strength with this advanced variation. Essential preparation for one-arm push-ups and addressing imbalances.

2-4 months

Focus Areas

Strength Calisthenics Chest Shoulders Arms Core

Prerequisites

25+ diamond push-ups
Strong core stability
Understanding of anti-rotation
No shoulder injuries

Archer push-ups create an asymmetrical loading pattern by extending one arm to the side while the other performs the majority of the pushing work. This advanced variation bridges the gap between standard push-ups and one-arm push-ups while addressing strength imbalances between sides. The exercise demands not only pushing strength but also core stability to resist rotation.

Beyond Movement uses archer push-ups as both an assessment tool and training exercise, revealing and correcting the strength differences common between dominant and non-dominant sides. The progression from assisted variations to full archer push-ups with complete arm extension creates measurable milestones. The skill teaches the body positioning and stability required for true unilateral pushing work.

The unilateral strength developed through archer push-ups enhances athletic performance in activities requiring single-arm power. The anti-rotation core work proves particularly valuable for rotational athletes, while the exercise serves as excellent preparation for advanced calisthenics skills. The ability to identify and address imbalances prevents injury while improving overall movement quality.

Prerequisites

Master these skills first:

  • 25+ diamond push-ups
  • Strong core stability
  • Understanding of anti-rotation
  • No shoulder injuries
  • Good wrist mobility

Common Mistakes

Avoid these errors:

  • Rotating hips

    Instead: Maintain square position throughout

  • Incomplete extension

    Instead: Fully extend assisting arm

  • Uneven hand placement

    Instead: Keep hands at same height

  • Rushing progression

    Instead: Build gradually to full range

  • Neglecting weak side

    Instead: Train both sides equally

Ready to Master Archer Push-Ups?

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