Archer Push Up

Set your hands wide and make your body straight. Prepare to bend one arm while keeping the other arm long. Keep your pelvis and rib cage facing forward so your torso does not rotate as you work one side at a time.

Slowly lower toward the supporting arm while keeping the other arm extended to the side. Let one side of your chest and triceps control the descent, and manage your speed so your body does not twist.

Push the floor away with your supporting hand and return to center. Think of the supporting side of your chest lifting your body, rather than using momentum.

Think about pushing the floor away with the supporting side of your chest. When alternating sides, start with the weaker side if one side has a shallower range of motion.

If your torso rotates or your hips twist first, this becomes a balance drill instead of a one-sided chest exercise. Reduce the depth if needed, but keep your pelvis and shoulders facing forward.

Inhale as you lower and exhale as you push up. Keep your breathing steady, especially when working one side at a time, so your torso stays stable.

It is fine to use a slightly shorter range at first. Once your torso is stable, lower farther toward the supporting arm to gradually increase the chest tension on each side.