TETSUArcher Push Up vs Roller Seated Shoulder Flexor Depresor Retractor
The Archer Push Up and the Roller Seated Shoulder Flexor Depresor Retractor both train the pectorals as their primary muscle. The Archer Push Up is bodyweight-only while the Roller Seated Shoulder Flexor Depresor Retractor uses a roller. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Push Up | Roller Seated Shoulder Flexor Depresor Retractor | |
|---|---|---|
| Primary muscle | pectorals | pectorals |
| Body part | chest | chest |
| Supporting muscles | triceps, shoulders and core | deltoids and triceps |
| Equipment | bodyweight | roller |
| Steps in our guide | 6 | 5 |
How each one starts
Archer Push Up — first steps
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
Roller Seated Shoulder Flexor Depresor Retractor — first steps
- Sit on a flat surface with your legs extended in front of you.
- Hold the roller with both hands, palms facing down, and place it on your thighs.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Push Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the pectorals adapting.
Full form guides
Common questions
Is the Archer Push Up better than the Roller Seated Shoulder Flexor Depresor Retractor?
Neither is universally better — both train the pectorals as the primary mover. The Archer Push Up needs no equipment and scales through leverage, tempo and reps, while the Roller Seated Shoulder Flexor Depresor Retractor offers a different stimulus. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Push Up and the Roller Seated Shoulder Flexor Depresor Retractor in the same program?
Yes, but usually not in the same session — they overlap heavily on the pectorals. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Push Up and the Roller Seated Shoulder Flexor Depresor Retractor work the same muscles?
The primary muscle is the same: the pectorals. Supporting muscles differ slightly — triceps, shoulders and core for the Archer Push Up versus deltoids and triceps for the Roller Seated Shoulder Flexor Depresor Retractor.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.