📖 Static demo — read-only snapshot

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Archer Push-Up

Draftstrength50%advanced⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

The standard bridge between the two-arm push-up and one-arm pressing. Loads one shoulder toward its unilateral capacity while the trailing arm supplies a graded, self-selected amount of assistance.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
prone plank position with the hands set roughly 1.5× shoulder-width apart, feet wide for base
End
chest lowered over the working hand, the opposite arm straight and abducted
Range of Motion
full elbow flexion to extension on the working side; near-full elbow extension maintained on the trailing side

How to Perform

Push-up performed with the hands set wide and the descent biased to one side: the near arm flexes through full range while the far arm stays nearly straight, shifting most of the load onto a single limb.

Watch on YouTube↗

Opens a YouTube search for “Archer Push-Up”

Equipment:none (bodyweight)
Starting position: prone

Coaching Cues

  1. 1

    Keep your hips square to the floor — don't let the trailing side roll open

    (verbal)
  2. 2

    The straight arm is a kickstand, not a second pressing arm

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×3–6 per side, 2×/week (consensus programming, not RCT-derived)

Muscles Involved (8)

Primary Movers

Pectoralis Major
Triceps Brachii

Secondary Movers

Anterior Deltoid

Stabilizers

Serratus Anterior
External Oblique— Resists the trunk rotation created by the asymmetric load.
Internal Oblique
Transversus Abdominis
Gluteus Maximus

Easier Variations ↓

1

Push-Up

Regress to Push-Up.

Target Movements (5)

Elbow FlexionHumeroulnar Joint
Elbow ExtensionHumeroulnar Joint
Shoulder Horizontal AdductionGlenohumeral Joint
Shoulder Horizontal AbductionGlenohumeral Joint
Scapular ProtractionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)