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Balance Trainer Spiderman Push Up
A compound bodyweight exercise on a balance trainer, combining a push-up with a unilateral knee drive to challenge chest, triceps, and core stability for strength and conditioning.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Hip Flexors
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Triceps
8/10Lateral Head, Long Head
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
6/10Anterior Delts
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Rest shorter for conditioning focus, longer for strength endurance.
How to Perform
Place the balance trainer platform-side up on the floor. Assume a high plank position with both hands gripping the edges of the platform, arms extended directly under the shoulders.
- Brace your core and initiate the movement by bending your elbows, lowering your chest toward the platform.
- Simultaneously, pull your right knee out and up toward your right elbow.
- Press back up to the starting plank position, extending your arms and returning the right leg back.
- Repeat the push-up motion, pulling your left knee toward your left elbow as you descend.
- Press back up to the plank position and continue alternating sides for the desired reps.
Coaching Tips
Form Cues
- Keep elbows close
- Hips stay level
- Brace your core hard
- Knee tracks wide
Breathing
Inhale as you lower down and bring the knee forward; exhale forcefully as you press back up and return the leg. Maintain a tight core brace.
Tempo
3-0-1
Range of Motion
Lower the chest until the upper arms are parallel to the floor, while simultaneously drawing the knee toward the corresponding elbow.
Safety
Safety Notes
- Stop immediately if you experience sharp shoulder or wrist pain.
- Ensure the balance trainer is firmly on the ground before starting.
Spotting
Not recommended; decrease the range of motion or perform on the floor if balance is compromised.
Common Mistakes
- Hips sagging or lifting too high
- Losing core tension during the knee drive
- Elbows flaring too wide
- Rushing the descent
When to Avoid
- Acute wrist or shoulder injuries
- Severe lower back instability
Flexibility Needed
- Adequate wrist extension
- Good shoulder stability
Build Up First
- Competent floor push-up execution
- Strong high plank hold ability
Also known as
BOSU Spiderman Push Up, Unstable Spiderman Pushup, Spider Pushup BOSU
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