Chest
Archer Push-Up
3 × 6–8 per side · Advanced · Bodyweight
How to do it
- Start in a wide push-up position, hands placed well outside shoulder width with fingers angled slightly outward for wrist comfort.
- Shift your weight onto one hand and bend that elbow to lower your chest toward the floor on that side.
- Keep the opposite arm almost straight, sliding it out along the floor as you descend until it is nearly fully extended.
- Press through the bent arm to push yourself back up and across to the centre, then repeat on the other side.
Coach tip: Keep your body in one straight line from head to heels and your hips square to the floor; letting your torso twist toward the bent arm makes the rep far easier.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.