Archer push-up

Chesthardrepsno equipment

From a very wide push-up plank, the body shifts toward one hand and lowers by bending only that elbow, while the other arm stays straight out to the side; press up and repeat to the other side.

How to do it

1. Plank on hands and toes with the hands about twice shoulder width, fingers turned slightly out; body straight, feet hip width.
2. Shift the chest toward the right hand and bend the right elbow (about 90 degrees) to lower the chest down beside the right hand; the left arm stays fully straight, reaching out to the side with the left palm (or fingertips) still on the floor.
3. Press through the right hand back to the centred, straight-arm plank.
4. Repeat to the left: left elbow bends, right arm stays straight to the side. Feet never move; hips stay square to the floor.

Muscles worked

Main: chest, triceps
Supporting: shoulders, abs, obliques