Spiderman Push-Up
Bodyweight push-up variation that integrates a unilateral knee drive to the elbow, targeting chest, shoulders, triceps, and core to build upper body strength, stability, and coordination.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Hip Flexors, Quads, 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
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Quads
4/10Rectus Femoris
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Start in a high plank position with hands slightly wider than shoulder-width apart, body in a straight line from head to heels, feet hip-width or together.
- Bend elbows to lower chest toward floor while driving one knee outward to same-side elbow.
- Keep core tight and hips level at bottom position with arms parallel to floor.
- Push through palms to extend arms and return to plank, straightening the leg simultaneously.
- Alternate sides with each repetition.
- Maintain neutral spine throughout.
- Squeeze glutes to prevent hip sag.
Coaching Tips
Form Cues
- Tuck elbows at 45 degrees
- Drive knee outside elbow
- Keep body straight line
- Brace core hard
- Push through heels
Breathing
Inhale during the lowering phase with knee drive; exhale forcefully as you push up and extend the leg.
Tempo
3-1-2
Range of Motion
Lower until chest nears floor and upper arms are parallel; knee drives to touch or near elbow without rotating hips.
Safety
Safety Notes
- Avoid if acute shoulder or wrist pain present
- Stop if lower back strain occurs
- Use modifications for beginners to build form
- Consult professional with pre-existing conditions
- Progress gradually to prevent injury
Spotting
No spotting needed; use self-awareness and modifications for safety; partner can provide verbal cues if desired
Common Mistakes
- Allowing hips to sag or rotate
- Flaring elbows wide
- Rushing the knee drive
- Dropping head or arching back
- Losing plank alignment
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Adequate hip flexion and external rotation
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Proficient standard push-up
- Strong plank hold
- Basic hip mobility
Also known as
Spider Push-Up, Spiderman Crawl Push-Up
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