Bodyweight Strength · Bodyweight — Power
Archer Push-Up
Unilateral chest and tricep strength, pushing power
Minimum Effective Dose
30s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
One arm works. The other assists.
Wide hands. Lower toward one hand. Assist arm stays straight.
- Set up with hands wide apart
- Lower your chest toward one hand
- The working arm bends while the assist arm stays relatively straight
- Press back up — when form breaks, rest in plank
Variants
Easier
Less lean. More assist arm help.
Bend assist arm slightly. Share more load.
Harder
Full lean. Assist arm fingertips only.
Near-single-arm push-up.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.