Archer Push-Up Guide: How to Master Archer Push-Ups

Archer push-ups, also known as side-to-side push-ups, are an advanced push-up variation. To practice archer push-ups, start in a push-up position with your hands placed wider than shoulder-width apart. Keeping your body in a straight line, bend one elbow while keeping the opposite arm straight. Your straight arm will offer some support while your other arm holds your bodyweight. Archer push-ups place greater intensity on your back and arm muscles, making them great bodyweight exercises to incorporate in gymnastics and bodybuilding routines.

Archer push-ups are a calisthenics exercise with several notable benefits.

1. 1. Archer push-ups help you prepare for one-arm push-ups. Archer push-ups help you build upper-body strength to master more challenging push-up variations like the single-arm push-up.
2. 2. Archer push-ups are a high-intensity upper-body workout. Push-ups work multiple muscle groups throughout your upper body, including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms. The range of motion used in archer push-ups places greater intensity on your triceps, pecs, and anterior deltoids than a regular push-up.
3. 3. Archer push-ups strengthen your stabilizing muscle groups. Archer push-ups build muscle in your lower and upper back and increase your core strength, helping you achieve better balance and stabilization. This can be especially beneficial when trying to incorporate a handstand into your yoga cycle.
4. 4. Archer push-ups are versatile. You can achieve similar results by practicing pull-ups or muscle-ups, but archer push-ups require no equipment, making them a great home workout. They also serve as a good warm-up for other compound exercises.

For archer push-ups, begin by performing 2–3 sets of 8–12 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Position your hands wider than your shoulders. Your hands should be outwardly rotated so your fingers are pointed away from your body and a straight line is formed from your shoulders to your hands.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats. Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Place your legs together or keep them hip-width apart.
3. 3. Pre-tension your shoulders and hips with a good inhale and exhale while engaging your core. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Maintain a strong core position and shift your upper body toward your right side. Pull your right chest toward your right hand as you bend your right elbow. Allow your right shoulder and hand to inwardly rotate as you lower into the push-up position.
5. 5. As you lower toward the right side, allow your left arm to straighten. Your left arm should be fully extended, forming a straight line from your shoulder to your hand. Your right elbow should finish close to your ribcage.

While maintaining your alignment, initiate the upward movement by pushing into the ground, squeezing your chest, and straightening your right elbow to push back to the starting position. Allow your right arm and hand to externally rotate as you return to the starting position.
Finish the movement by squeezing your chest and triceps. Repeat for your desired number of repetitions, either switching sides after completing a set on one side or alternating sides between each archer push-up.

Practice these push-up variations to yield similar results as the archer push-up.

1. 1. Diamond push-ups: Perform diamond push-ups by bringing your hands close together to form a diamond or triangle shape below your chest. This variation specifically activates your tricep muscles.
2. 2. Pike push-ups: Pike push-ups involve setting up in the downward dog yoga pose instead of the standard push-up position before lowering down on one arm. Side-to-side pike push-ups are great for building shoulder strength.
3. 3. Typewriter push-ups: Once you've mastered the archer push-up, up the challenge level with typewriter push-ups. Practice typewriter push-ups by following the same steps as the archer push-up, but instead of returning to the plank position after one rep, shift your bodyweight to the opposite arm while still in the negative phase of the push-up.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.