Skill progressions
One-arm push-up progression: archer push-ups to one arm
Strength on one arm, one step at a time. Pick the hardest step you can do with 2 or 3 reps to spare on each side, start at the bottom of its range, add a rep to each set every session, and move up when you reach the top of the range in two sessions running. Start archers only once 15 strict push-ups are steady. The rule follows a 4-week push-up trial's ladder; this session itself is untested.
Warm-up
- Shoulder CARs (controlled articular rotations)3 slow circles each way with each armBeginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
- Scapular push-up (push-up plus)1 set of 10Beginner · Shoulders, Chest, Abs · 3D demoPause at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up
- Push-up1 easy set of 5 to 8Intermediate · Chest, Triceps, Shoulders · 3D demoWell short of failureEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
The ladder (pick your step)
Rest 2 min; weaker side first
- Side-to-side push-up wipers2 to 3 sets of 6 to 10 each sideIntermediate · Chest, Triceps, Shoulders · 3D demoHands just outside shoulder width; shift and lower towards one hand, hips levelEasier: Incline push-upHarder: Archer push-up
- Archer push-up3 sets of 5 to 8 each side, hands raisedAdvanced · Chest, Triceps, Shoulders · 3D demoHands on a sturdy bench: the higher the surface, the easierEasier: Diamond push-upHarder: One-arm push-up
- Archer push-up3 sets of 3 to 5 each side, building to 3 sets of 8Advanced · Chest, Triceps, Shoulders · 3D demoOn the floor, once 15 strict push-ups are steady; hips square. Move on at 3 sets of 8 each sideEasier: Diamond push-upHarder: One-arm push-up
- One-arm push-up3 sets of 3 to 5 each side, hands raisedExpert · Chest, Triceps, Shoulders · 3D demoHands on a worktop, then a bench, then a low step; feet wide; the working hand's fingers pointing forwardEasier: Archer push-up
- One-arm push-up3 sets of 1 to 3 slow lowers each sideExpert · Chest, Triceps, Shoulders · 3D demoLower over 3 to 5 seconds, then reset on two hands to come upEasier: Archer push-up
- One-arm push-up3 sets of 1 to 5 each sideExpert · Chest, Triceps, Shoulders · 3D demoOn the floor: feet no wider than you need and a pause at the bottom; end the set when your hips twistEasier: Archer push-up
Trunk
Rest 60 s
- Side plank2 holds of 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
- Push-up to side plank (T push-up)2 to 3 sets of 6 to 10, alternating sidesAdvanced · Chest, Abs, Shoulders · 3D demoStagger your feet while you learn the turnEasier: Push-upHarder: Archer push-up
Balance it (optional)
Rest 60 to 90 s
- Band row3 sets of 10 to 15Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band at chest height in a closed door, on the hinge side, and check the band and anchor firstHarder: Supported single-arm dumbbell row
Tips
- Two or three times a week, a day apart, first in your session. The trial behind this ladder trained three times a week.
- Start at the bottom of your step's range, add a rep to each set each session, and move up a step when you reach the top of the range in two sessions running.
- Weaker side first, and match its reps on the stronger side.
- Keep the working hand's fingers pointing forward: in a lab study, turning the hand out raised the sideways strain on the elbow by half.
- Elbows: keep discomfort to about 3 to 4 out of 10, settled within an hour. A pop at the back of the elbow, then pain or weakness straightening your arm, needs an urgent treatment centre or A&E.
- Shoulders: build up slowly if your shoulder has ever dislocated or felt unstable, and keep pain to about 5 out of 10, back to normal by your next session.
- One-arm push-ups load your lower back more than other push-ups; with back pain, stay at the archer.
- Low reps, high quality: end the set when your hips twist or your shoulder shrugs, and train on a stable floor, never on a chair or anything that can tip. Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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25 minAdvanced9 movesA wallQuestions people ask
How long does the one-arm push-up progression: archer push-ups to one arm take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at advanced level. 9 of its 10 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.