Chest · Bodyweight
Archer Push-up
How to do the archer push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a push-up position with arms spread wide, with one arm extending fully out to the side. Lower body toward one side, then switch. Ideal for advanced stability.
- 1Feel the stretch in your extended arm's pec while the opposite pec and tricep push you up
- 2Keep your core engaged and hips level as you shift weight side to side
- 3Maintain tension through your shoulders and lats to stabilize
Common mistakes
- Avoid letting your elbow flare to 90 degrees; keep it tucked relative to your body
- Don't sag your hips or rotate your torso excessively
- Avoid rushing; control each side evenly without bouncing
Muscles worked
The archer push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the archer push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
- How to do the bench dip
Last reviewed April 2026.