Spiderman Push-Up
A dynamic bodyweight push-up variation that involves simultaneously lowering the chest and driving one knee toward the elbow. It targets the chest, shoulders, and core, improving upper body strength and hip mobility.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Hip Flexors, Glutes
Popularity Score
6
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, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
5/10Iliopsoas
Glutes
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods can be used for endurance focus.
How to Perform
Start in a high plank position with hands slightly wider than shoulder-width and feet slightly wider than normal. Engage your core and glutes to maintain a rigid, straight line from head to heels.
- Initiate the push-up by bending your elbows and lowering your chest towards the floor.
- Simultaneously bring one knee up and out toward the elbow on the same side.
- Lower until your upper arms are parallel to the ground or chest is near the floor.
- Explosively push through your hands to extend your elbows and return to the starting plank position.
- As you push up, return the knee to the wide starting position.
- Alternate the working leg on the next repetition.
Coaching Tips
Form Cues
- Keep back flat and rigid.
- Elbows slightly tucked (arrow).
- Knee tracks wide to elbow.
- Push ground away from you.
- Brace core tightly.
Breathing
Inhale as you descend and move the knee forward; exhale forcefully as you push back up to the plank position, bracing your core throughout.
Tempo
2-0-1
Range of Motion
Lower the chest until the upper arms are parallel to the ground, while actively driving the knee as close to the corresponding elbow as possible.
Safety
Safety Notes
- Maintain a neutral neck alignment; avoid looking forward.
- Stop immediately if sharp wrist or shoulder pain occurs.
Spotting
Not recommended; use a regression like elevating the hands if assistance is needed.
Common Mistakes
- Hips sagging or rising excessively during the push.
- Not fully extending the elbows at the top.
- Moving the head forward instead of lowering the chest.
- Rushing the movement and losing core control.
When to Avoid
- Acute wrist pain or shoulder impingement.
- Severe limitations in hip mobility.
Flexibility Needed
- Good active wrist extension.
- Adequate hip flexor and abductor mobility.
Build Up First
- Competency in performing standard push-ups with good form.
- Ability to hold a rigid plank position for 30 seconds.
Also known as
Spiderman Pushups, Pigeon Push-Up
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