One Side Archer Push-up – Video Exercise Guide & Tips

One Side Archer Push-up - Video Exercise Guide & Tips

Looking to level up your push-up game? The one side archer push-up is the move for you. This video exercise guide will show you the proper form and technique, as well as common mistakes to avoid.

Watch This Exercise Video

With progressions and variations to keep you challenged, you'll be on your way to stronger upper body and core muscles.

Maximize your results with these tips and get ready to take your push-ups to the next level.

Let's do this!

Key Takeaways

  • One Side Archer Push-up is effective in increasing upper body strength and targeting the chest, shoulders, and arms.
  • It helps improve core stability and builds muscle imbalances, leading to overall muscular development.
  • Maintaining proper form, such as engaging core muscles and preventing sagging or twisting, is crucial during this exercise.
  • Progressions and variations, such as weighted push-ups and single-arm push-ups, can be incorporated to add intensity and challenge.

Benefits of the One Side Archer Push-up

You can experience significant upper body strength gains by incorporating the One Side Archer Push-up into your workout routine. This exercise targets the muscles in your chest, shoulders, and arms, helping to improve upper body strength. By performing the One Side Archer Push-up, you engage the muscles on one side of your body more intensely, which helps to build muscle imbalances and increase overall strength. Additionally, this exercise requires increased core stability to maintain proper form throughout the movement.

The One Side Archer Push-up is an effective exercise for improving upper body strength because it requires you to stabilize your body using only one arm, while the other arm reaches out to the side. This movement not only engages your chest, shoulders, and triceps, but it also challenges your core muscles to maintain stability. By consistently incorporating this exercise into your routine, you can expect to see significant improvements in your upper body strength and overall muscular development.

Now that you understand the benefits of the One Side Archer Push-up, let's dive into the proper form and technique to ensure you get the most out of this exercise.

Proper Form and Technique

To perform the One Side Archer Push-up with proper form and technique, focus on maintaining stability and engaging your core muscles throughout the movement. This exercise not only targets your chest, shoulders, and triceps, but also challenges your balance and stability.

Begin by assuming a push-up position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, shift your weight to one side and extend the opposite arm out to the side, resembling an archer drawing a bow. Keep your back straight and engage your core to prevent any sagging or excessive twisting.

It's crucial to control your breathing throughout the exercise, inhaling deeply as you lower your body and exhaling forcefully as you push back up. This controlled breathing helps stabilize your core and maintain proper form.

By focusing on stability, engaging your core, and breathing properly, you can maximize the effectiveness of the One Side Archer Push-up.

Now, let's move on to the next section and discuss the common mistakes to avoid.

Common Mistakes to Avoid

A common mistake to avoid when performing the One Side Archer Push-up is failing to maintain a stable and neutral spine throughout the movement. Proper technique is crucial to maximize the effectiveness of this exercise and prevent injuries.

One common mistake is allowing your back to sag or arch, which puts excessive strain on your lower back and decreases the activation of your core and chest muscles. To avoid this, engage your core and keep your back straight throughout the entire movement.

Another mistake to avoid is positioning your hands too wide or too close together. This can lead to instability and improper alignment, making it difficult to perform the exercise correctly. Find a hand position that allows you to maintain stability and control.

Lastly, rushing through the movement is another common mistake. Take your time and focus on performing each repetition with control and proper form. By avoiding these common mistakes, you can ensure that you're getting the most out of the One Side Archer Push-up and reducing the risk of injury.

Now, let's move on to the next section to explore progressions and variations of this exercise.

Progressions and Variations

To progress the One Side Archer Push-up and add variation to your workout, you can modify the exercise by changing the hand placement or adding resistance.

One way to do this is by performing weighted push ups. This involves wearing a weighted vest or placing a weight plate on your back while doing the exercise. The added resistance challenges your muscles even more, helping you build strength and power.

Another variation is the single-arm push up, where you perform the exercise with one hand on the ground and the other hand on your back. This variation increases the intensity and requires greater stability and core strength.

By incorporating these progressions and variations into your workout routine, you can continue challenging your muscles and making progress.

Now, let's move on to the next section where we'll discuss some tips for maximizing your results.

Tips for Maximizing Your Results

Maximize your results by incorporating these tips into your One Side Archer Push-up routine.

  • Avoid common misconceptions: One common misconception is that you need to go fast to see results. However, focusing on proper form and control is more important for maximizing your gains. Additionally, don't believe the myth that you need expensive equipment to do this exercise. All you really need is a stable surface and your own body weight.
  • Maintain proper form: To get the most out of your One Side Archer Push-ups, make sure to keep your core engaged and your body in a straight line from head to toe. Avoid sagging or arching your back, as this can put unnecessary strain on your lower back.
  • Increase difficulty gradually: If you find the exercise too easy, instead of rushing to more advanced variations, try increasing the number of reps or sets first. Once you have mastered the basic form, you can then progress to more challenging variations.
  • Listen to your body: Pay attention to how your body feels during and after each workout. If you experience pain or discomfort, adjust your technique or take a break. Pushing through pain can lead to injuries and hinder your progress.

Frequently Asked Questions

What Are the Different Muscles Targeted by the One Side Archer Push-Up?

When you do the one side archer push-up, you target a variety of muscles. Without going into the context of the exercise guide, this push-up variation works your chest, shoulders, triceps, and core. It also engages your back muscles and improves stability.

For athletes, the one side archer push-up offers several benefits, including increased upper body strength, improved muscular endurance, and enhanced performance in sports that require pushing and pulling movements.

How Many Repetitions and Sets Should I Do When Performing the One Side Archer Push-Up?

When performing the one side archer push-up, it's important to consider how many repetitions and sets to do. To progress in this exercise, start with a manageable number of repetitions and gradually increase it over time.

Aim for 2-3 sets initially, and as you get stronger, you can add more sets. This will help build strength and endurance.

Avoid common mistakes like arching your back or sagging your hips, and focus on maintaining proper form throughout the movement.

Can the One Side Archer Push-Up Help Improve Upper Body Strength?

Yes, the one side archer push-up can definitely help improve your upper body strength. By incorporating this exercise into your workout routine, you can target your chest, shoulders, and triceps, making them stronger and more defined.

To perform this exercise properly, make sure to maintain a straight body position, engage your core, and keep your elbows close to your body. Start with a few repetitions on each side and gradually increase as you get stronger.

Are There Any Modifications or Alternatives for Individuals Who Find the One Side Archer Push-Up Too Challenging?

If the one side archer push-up is too challenging for you, don't worry! There are modifications and alternatives that can still help you improve your upper body strength.

For modifications, you can start by doing the push-up on your knees or using a bench for support.

As for alternatives, you can try regular push-ups or incline push-ups to gradually build up your strength.

Remember to listen to your body and choose the option that works best for you.

Is It Necessary to Warm up Before Attempting the One Side Archer Push-Up?

It's important to warm up before attempting the one side archer push-up. Proper form is crucial to avoid injury and maximize the benefits of this exercise.

Incorporating the one side archer push-up into your workout routine can strengthen your upper body, core, and improve stability. It also targets different muscle groups and adds variety to your routine.

Remember to start with a proper warm-up to prepare your body for this challenging exercise.


To maximize your results with the one side archer push-up, focus on maintaining proper form and technique.

Avoid common mistakes such as allowing your hips to sag or your elbows to flare out.

Progressions and variations can also help you challenge yourself and continue to improve.

By following these tips and staying consistent with your workouts, you can reap the benefits of this challenging exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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