Archer Push Ups

Muscles worked by the Archer Push Ups

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidAbsRectus AbdominisSerratusSerratus AnteriorTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Archer Push Ups

1. Set up in a wide push-up position with arms straight.
2. Lower yourself toward one hand while keeping the other arm straight.
3. Keep your core tight and body in a straight line.
4. Press back up to the start position.
5. Alternate sides each rep for the desired number of reps.

Form tips

• Keep your hips square to the floor as you shift sideways.
• Let the straight arm assist as little as possible.
• Start from wide push-ups and shift a little further each session.

At a glance

Archer Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up
• Knee Push Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "archer-push-ups",
  "name_en": "Archer Push Ups",
  "name_de": "Archer-Liegestütze",
  "name_es": "Push-Ups Arquero",
  "description_en": "A wide push-up lowering toward one hand while the opposite arm stays straight, loading one side at a time.",
  "description_de": "Ein breiter Liegestütz, bei dem du dich zu einer Hand absenkst, während der andere Arm gestreckt bleibt — belastet eine Seite nach der anderen.",
  "description_es": "Una flexión ancha bajando hacia una mano mientras el brazo contrario permanece estirado, cargando un lado cada vez.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "rectus_abdominis",
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Set up in a wide push-up position with arms straight.",
    "Lower yourself toward one hand while keeping the other arm straight.",
    "Keep your core tight and body in a straight line.",
    "Press back up to the start position.",
    "Alternate sides each rep for the desired number of reps."
  ],
  "instructions_de": [
    "Nehme eine breite Liegestützposition mit gestreckten Armen ein.",
    "Senke dich zu einer Hand hin ab, während der andere Arm gestreckt bleibt.",
    "Halte den Rumpf gespannt und den Körper in einer geraden Linie.",
    "Drücke zurück in die Ausgangsposition.",
    "Wechsle für die gewünschte Anzahl von Wiederholungen die Seiten ab."
  ],
  "instructions_es": [
    "Colócate en posición de push-up amplia con los brazos extendidos.",
    "Bájate hacia una mano mientras mantienes el otro brazo extendido.",
    "Mantén el core apretado y el cuerpo en línea recta.",
    "Empuja de vuelta a la posición inicial.",
    "Alterna lados en cada repetición el número de veces deseado."
  ],
  "tips_en": [
    "Keep your hips square to the floor as you shift sideways.",
    "Let the straight arm assist as little as possible.",
    "Start from wide push-ups and shift a little further each session."
  ],
  "tips_de": [
    "Halte die Hüfte parallel zum Boden, während du dich seitlich verlagerst.",
    "Lass den gestreckten Arm so wenig wie möglich mithelfen.",
    "Beginne mit breiten Liegestützen und verlagere dich jede Einheit etwas weiter."
  ],
  "tips_es": [
    "Mantén las caderas paralelas al suelo mientras te desplazas hacia el lado.",
    "Deja que el brazo estirado ayude lo menos posible.",
    "Empieza con flexiones anchas y desplázate un poco más en cada sesión."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/archer-push-ups-start.webp",
      "peak": "images/flat/archer-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "archer-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.