Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerCompoundBodyweight
Push Up (Wall)
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~10
Calories / set
Instructions
- 1
Stand facing a wall, about arm's length away.
- 2
Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- 3
Step back a few feet, keeping your body straight and your feet hip-width apart.
- 4
Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
- 5
Push back up to the starting position, straightening your arms.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsdeltoids
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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