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TRX Spiderman Push-Up
TRX suspension push-up variation with unilateral knee-to-elbow drive that targets chest, shoulders, triceps, and core for upper body strength, stability, and hip mobility; elevates feet to increase intensity.
About Exercise
Equipment
Rings, Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
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
9/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
8/10Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Anchor TRX straps securely with foot cradles 12-18 inches off ground. Place feet in cradles, walk hands forward to high plank with body straight and core braced.
- Inhale and lower chest to floor by bending elbows at 45 degrees.
- Simultaneously drive one knee out and up to same-side elbow.
- Pause briefly at bottom with chest near ground and knee near elbow.
- Exhale and press up to plank by extending arms.
- Return knee to start position as you rise.
- Alternate sides on next rep.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Keep core tight
- Elbows at 45 degrees
- Body in straight line
- Knee to elbow, not chest
- Heels drive back
- Alternate smoothly
Breathing
Inhale during descent and knee drive; exhale forcefully during press-up and knee return while bracing core.
Tempo
3-1-2
Range of Motion
Lower until chest nears floor and upper arms parallel to ground; drive knee to elbow height without rotating hips.
Safety
Safety Notes
- Avoid if acute shoulder or lower back issues
- Ensure secure TRX anchor
- Stop if form breaks to prevent strain
- Consult professional with injuries
- Maintain neutral spine to avoid back arch
- Control movement to protect shoulders
Spotting
Not typically needed for bodyweight; partner can provide verbal cues or light hand support under hips if stability falters.
Common Mistakes
- Hips sagging or rising
- Elbows flaring wide
- Neck craning forward
- Rotating torso on leg drive
- Rushing the eccentric phase
- Incomplete knee-to-elbow contact
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Hip flexor strains
- Wrist instability
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Hip flexion and abduction
- Ankle dorsiflexion for plank
Build Up First
- Master basic push-up
- Proficient plank hold
- Familiar with TRX basics
Also known as
TRX Spider Push-Up, Suspension Spiderman Pushup, TRX Knee-to-Elbow Push-Up
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