What muscles does the Archer Push-Up work?

The Archer Push-Up mainly works the chest and triceps.

What equipment do you need for the Archer Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Archer Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Archer Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Archer Push-Up

Shift weight onto one arm while the other extends straight, lowering toward the working side for a unilateral overload.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Triceps
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Archer Push-Up work?: The Archer Push-Up mainly works the chest and triceps.
What equipment do you need for the Archer Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Archer Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Archer Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Archer Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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