Archer push-up

A wide push-up that shifts most of your weight onto one arm each rep, building toward the one-arm push-up.

How to do it

1. 01Start in a high plank with your hands set very wide, fingers turned slightly out, feet hip-width apart.
2. 02Shift your weight to one side, bending that elbow and lowering your chest toward that hand while the other arm stays straight.
3. 03Lower until your chest is near the floor, keeping your shoulders and hips square to the ground.
4. 04Press back to the center, then lower toward the other side — alternate sides every rep.

Common mistakes

• Twisting the torso or dropping a hip — brace your core and keep shoulders and hips square.
• Bending the assisting arm so it takes over — keep it straight and use it only for light support.
• Dropping too fast — lower slowly and shorten the range until you are strong enough.

In the Push progression

1. 1Wall push-up
2. 2Knee push-up
3. 3Push-up
4. 4Diamond push-up
5. 5Archer push-up
6. 6Pseudo planche push-up