Archer Push-up

Instructions

1
Start in a plank position with hands shoulder-width apart, arms fully extended, body in a straight line from head to heels, and core engaged
2
Position hands directly under shoulders with palms flat on ground, feet hip-width apart, and maintain neutral spine alignment throughout
3
Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45-degree angle to body, until chest nearly touches ground while maintaining straight body alignment
4
Push through palms to extend elbows and return to starting position, pressing chest and shoulders away from ground while maintaining rigid body position
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Archer Push-up allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Rectus Abdominis, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Archer Push-up
  • Cable Archer Push-up
  • Banded Archer Push-up

Beginner Tips

If you are new to the Archer Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions