Archer Push-Up
How to Do It
Set the hands wide, body straight and braced. Lower toward one hand by bending that elbow while the opposite arm stays nearly straight, sliding the weight onto the working side. Press back to center, then alternate. Keep the hips square and level; control the shift to each side.
Why It Works
Shifts most of the load onto one arm, approaching a one-arm press stimulus; builds unilateral pressing strength and the trunk control to resist sagging and rotation as load moves side to side.
Hockey Transfer
Develops near single-arm pushing strength and anti-rotation trunk stiffness used to shove one-handed in battles and stay square; bridges toward stronger one-arm pressing for contact.
Coaching Cues
- "Sink to one hand, other arm long"
- "hips square, don’t twist"
- "control the shift"
Common Mistakes
Hips rotating or sagging; the straight arm bending to cheat; rushing the side shift
Progression / Regression
more weight on the working arm toward a one-arm push-up
from the knees or reduce the shift
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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