Archer Push Up
Learn how to do the Archer Push Up with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders, Core.
How to Do the Archer Push Up
Follow these steps to perform the Archer Push Up with correct form:
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart.
- 2Extend one arm straight out to the side, parallel to the ground.
- 3Lower your body by bending your elbows, keeping your back straight and core engaged.
- 4Push back up to the starting position.
- 5Repeat on the other side, extending the opposite arm out to the side.
- 6Continue alternating sides for the desired number of repetitions.
Archer Push Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Archer Push Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Archer Push Up work?
The Archer Push Up primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders, Core. This makes it an effective exercise for developing your chest.
Do I need equipment for the Archer Push Up?
No. The Archer Push Up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Archer Push Up with proper form?
Start by Start in a push-up position with your hands slightly wider than shoulder-width apart. Extend one arm straight out to the side, parallel to the ground. Lower your body by bending your elbows, keeping your back straight and core engaged. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Archer Push Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Archer Push Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Archer Push Up best for?
The Archer Push Up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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