Push · None
How to do
Archer Push-ups
A wide, unilateral push-up where one arm does most of the work while the other stays straight. The last exercise in the Alea pool and the standard route toward a one-arm push-up.
| Movement pattern | Push |
| Measured in | reps |
| Equipment | None |
| Effort weight in Alea | 2.0 per rep |
| Appears from | D20 exercise die upward |
How to do it
Setup
Take a push-up position with your hands considerably wider than usual, roughly one and a half times shoulder width. Body in a straight line, midsection braced, feet slightly apart for stability.
The movement
Lower toward one hand by bending that arm while the opposite arm stays straight, sliding out to the side. Your chest should end up above the bending arm. Press back to centre, then repeat to the other side. Alea counts one rep per side, so alternate as you go.
Common mistakes
- Letting the straight arm bend, which turns it back into a wide push-up
- Rotating the hips and shoulders instead of keeping them square to the floor
- Not lowering far enough on the working side
- Attempting them before comfortably managing twenty solid standard push-ups
Too hard? Scale it down
Do them on an incline with hands on a bench, which reduces the load substantially. Alternatively shift only partway toward one side rather than fully, increasing the range over weeks. Wide push-ups are a reasonable precursor.
Too easy? Scale it up
Turn the straight arm palm-up to reduce its assistance further, elevate the feet, or begin working toward the one-arm push-up.
Where this sits in the Alea pool
Alea draws exercises from an ordered pool of twenty, and the die size slices from the top of that list. Archer Push-ups is number 20 of 20, so it enters the draw once your exercise die reaches D20. Below that, you will never roll it.
Its effort weight is 2.0 per rep, which the app uses when it builds 100-rep sessions and tailored workouts, so a session containing archer push-ups carries fewer total reps than one built from lighter movements.
Roll it now in your browser, or set your dice and let it come up on its own.
General information, not medical or fitness advice. Stop if you feel pain or dizziness, use the easier variation when in doubt, and see the full training disclaimer before starting.
Let the dice pick it for you
Alea draws archer push-ups at random alongside nineteen other bodyweight movements. Free, no account needed.
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Related
Archer Push-ups FAQ
What should I be able to do before trying these?
Roughly twenty clean standard push-ups is a sensible baseline. Below that, archer push-ups tend to become a lopsided struggle rather than a training stimulus.
Do they count per arm?
Yes. In Alea one rep is one side, so a draw of ten means ten total, alternating. That is five per arm.
Are they a good step toward the one-arm push-up?
They are the standard progression. From archer push-ups you would typically move to lever push-ups and then to assisted one-arm versions.