Kneeling One Side Archer Push Up

Muscles worked

Setup

1. Start in a kneeling plank position with your knees on the floor and hips fully extended.
2. Place your working hand directly under your shoulder with fingers pointing forward.
3. Extend your non-working arm straight out to the side, resting only your fingertips or palm on the floor for balance.
4. Engage your core and glutes to create a straight line from your head to your knees.

How to do it

1. Inhale and lower your chest toward your working hand by bending that elbow, keeping the assisting arm perfectly straight.
2. Lower until your chest is just above the floor, keeping the working elbow tucked at a 45-degree angle to your torso.
3. Exhale and push through the palm of your working hand to return to the starting position.
4. Perform a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) and complete all reps on one side before switching.

Form checklist

• Keep the assisting arm straight; do not bend it to help with the push.
• Ensure your hips stay square to the floor and do not rotate toward the working side.
• Maintain a neutral spine without letting your lower back arch or your hips sag.
• Keep the working shoulder pulled away from your ear to avoid trap dominance.

Pro tips

• Think of the extended arm as a kickstand; the less pressure you put on it, the more the working side has to recruit muscle fibers.
• Drive your palm into the floor and imagine 'squeezing' your chest toward the midline at the top of the movement for a peak contraction.

Make it harder

• Perform the movement from a full plank position on your toes to increase the percentage of body weight lifted.
• Add a 3-second isometric hold at the bottom of the rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the kneeling one side archer push up work?

The kneeling one side archer push up primarily targets the pectorals, and also works the erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling one side archer push up?

The kneeling one side archer push up requires no equipment — just your body weight.

Is the kneeling one side archer push up good for beginners?

The kneeling one side archer push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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