CalisthenicsIn review

Archer Push-Up

A wide push-up that shifts the body toward one hand while the other arm stays straight.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Advanced
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Place the hands on the floor about twice shoulder width, with the fingers turned a little out.
Step the feet back until the body is in one line from head to heels.

Do the rep

Bend one elbow and lower the chest toward that hand while the other arm stays straight.
Press back up to the centre with both arms straight.
Do the next rep toward the other hand.

What counts as a rep

A rep counts when the chest reaches a fist's height above the floor near the working hand, the other arm stays straight, and the body returns to the centre in one line.

One rep lowers the chest toward one hand with the other arm straight, then presses back to the centre; count each side.

Breathing

Inhale as you lower; exhale as you press back to the centre.

Cues

Keep the straight arm straight.
Keep the hips level.
Add a pause at the bottom when the reps get easy.

Common mistakes

Bending the straight arm
What you seeThe elbow of the straight arm bends and both arms share the work.
FixPlace the hands closer together or raise the hands on a bench.
A straight arm keeps most of the load on the working arm.
Rotating the hips
What you seeOne hip drops or turns toward the floor during the shift.
FixBrace the trunk and make the shift smaller.
A level body keeps the press in the chest and arms.

Stop the set if

Stop if you feel sharp pain.
Stop if the shoulder of the straight arm feels pinched.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence

Equipment

Bodyweight

Optional: Floor mat, Bench

A mat is optional. Hands on a stable bench raise the incline and reduce the load.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_push_up, the closest Wave 1 record.
The CSV says bilateral. The sides alternate, so the record counts both sides together, as the Wave 1 walking lunge (rule 1).
Skill tier advanced: rule 3 names the archer push-up. The CSV says beginner.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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