Archer Push-Up
Unilateral chest and tricep strength, pushing power
Why it works
The archer push-up is the progression toward a one-arm push-up. It loads one arm significantly more than the other, building unilateral pushing strength and exposing any imbalance between sides.
How to do it
- Start in push-up position with hands wide apart
- Lower toward one hand while the other arm stays straight
- Press back up and alternate sides. Rest in plank when you can't push up
- The working arm bends while the assist arm stays relatively straight
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Archer Push-Up?
The minimum effective dose for Archer Push-Up is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Archer Push-Up target?
It targets unilateral chest and tricep strength, pushing power. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Archer Push-Up worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Archer Push-Up easier or harder?
To scale it down: Less lean. More assist arm help. To make it harder: Full lean. Assist arm fingertips only.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
