Chest · Bodyweight
Kneeling One Side Archer Push-up
How to do the kneeling one side archer push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a kneeling push-up position with your hands set wide and your knees on the floor. Bend one arm to lower your chest toward that hand while the other arm stays nearly straight out to the side, then press back up. Work one side, then switch.
- 1Feel the working pec and triceps push you up while the straight arm's
- 2chest stretches
- 3Keep your core engaged and hips level as you shift toward the bending arm
- 4Press through the heel of the working hand
Common mistakes
- Avoid flaring the working elbow wide; keep it tracking with your body
- Don't sag your hips or twist your torso to cheat the rep
- Don't rush; control each side evenly without bouncing
Muscles worked
The kneeling one side 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
- GlutesMinor
Kovo programs the kneeling one side 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 archer push-up
- 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
Last reviewed June 2026.