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Chest · Body Weight
Archer Push Up
Archer Push Up is an advanced compound strength exercise that works the pectorals (chest), with the shoulders and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Chest · pectoralis major
- Triceps · triceps brachii
Secondary muscles
- Shoulders · deltoids
- Upper Back · rhomboids, trapezius
How to do Archer Push Up
- Start in a push-up position with your hands placed wider than shoulder-width apart and your body forming a straight line from head to heels.
- Bend your right elbow to lower your chest towards your right hand while keeping your left arm extended straight to the side.
- Push back up to the starting position.
- Bend your left elbow to lower your chest towards your left hand while keeping your right arm extended straight to the side. Continue alternating sides.
Form tips
- Ensure your shoulders and hips stay level to avoid any imbalance during the movement.
- Use a slow and steady breathing pattern, exhaling as you push up and inhaling as you lower down.
- Keep your gaze slightly forward to maintain a neutral spine and avoid neck strain.
Archer Push Up alternatives
More pectorals exercises
Archer Push Up FAQ
What muscles does Archer Push Up work?
Archer Push Up mainly works the pectorals in the chest (pectoralis major and triceps brachii). The shoulders and upper back work as secondary muscles.
What equipment do you need for Archer Push Up?
None. Archer Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Archer Push Up should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Archer Push Up good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Archer Push Up burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Archer Push Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Resistance Band Assisted Push-Up and Suspension Trainer With Grips Decline Push-Up.
For developers
Use Archer Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_QODDMW" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_QODDMW", "name": "Archer Push Up", "model": "male", "counterpartId": "ex_FGOGOD", "target": "Pectorals", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_QODDMW/mp4-720.mp4?…", "poster": "https://…/ex_QODDMW/poster.jpg?…" } }