Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Archer Push-Up

BodyweightCompoundTakes some practiceOne side at a time
Front
Back
Primary Secondary

Works

Chest

Also triceps, delts

You need

Nothing but the floor

How to do it3 steps
  1. 1Hands very wide, fingers turned out
  2. 2Shift your weight over one arm as you lower
  3. 3Keep the other arm straight as a support

Most common mistake

Bending both arms equally, which turns it into a wide push-up.

Watch a demo
B
For chest
#27 of 32
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Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tensionStrong
Loaded stretchGood
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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280