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Balance Trainer Spiderman Push-Up
A challenging push-up variation on a balance trainer combining horizontal push with unilateral knee drive to target chest, triceps, shoulders, core, and hip flexors for upper body strength, stability, and hip mobility.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Obliques, Hip Flexors
Popularity Score
5
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
9/10Upper Chest, Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
6/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place the balance trainer dome side down on the floor. Assume a high plank position with hands on the platform edges, slightly wider than shoulders, body in a straight line from head to heels, core braced.
- Inhale and bend elbows to lower chest toward the platform, keeping elbows at 45 degrees.
- Simultaneously drive one knee out and up toward the same-side elbow.
- Lower until upper arms are parallel to the floor and knee nears elbow.
- Exhale and press up to extend arms to starting position.
- Return the knee to plank position.
- Alternate sides for each rep.
Coaching Tips
Form Cues
- Brace core tight
- Elbows tuck at 45 degrees
- Body stays straight line
- Knee tracks wide
- Press through palms
Breathing
Inhale as you lower your chest and drive the knee; exhale as you press up and return to plank.
Tempo
2-1-1
Range of Motion
Lower chest until upper arms parallel to floor; drive knee to touch or near elbow without rotating hips.
Safety
Safety Notes
- Stop if sharp shoulder, wrist, or back pain occurs
- Ensure balance trainer is stable on floor
- Avoid if acute wrist, shoulder injuries, or lower back instability
- Keep neutral spine throughout
Spotting
No spotting needed for bodyweight exercise; use wall or partner for support if new to instability.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Sagging hips
- Rushing knee drive
- Rotating torso
When to Avoid
- Acute wrist injuries
- Acute shoulder injuries
- Severe lower back instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip flexion for knee drive
- Ankle dorsiflexion for plank
Build Up First
- Master basic push-up
- Strong plank hold
- Hip hinge competency
Also known as
BOSU Spiderman Push Up, Spiderman Push Up on Balance Trainer, Unstable Spiderman Push Up
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