Archer Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set the hands well wider than a push up, roughly double shoulder width, with the feet wide for a stable base.
- Lower toward ONE hand, bending that elbow and letting the far arm straighten out along the floor.
- Keep the hips square to the floor the whole way down; the far arm guides and takes very little of the load.
- Press back to the middle off the working arm, then take the next rep to the other side.
FORM TIPS
- Square hips are the whole exercise. If the shoulders roll open you are pressing with both arms at an angle, which is an ordinary push up.
- Turning the far hand out, or coming onto its fingertips, lets it stop helping without having to move it.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
- Obliques
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.