Also known as: spider push-up, spider pushup, spider crawl pushup, spider-man pushup, spider crawl push-up

What is Spiderman Push Up?

The Spiderman Push Up is a push-up variation where you drive one knee to the elbow as you lower, training chest, triceps, shoulders and core. It builds upper-body strength, core stability and hip mobility. Difficulty level: medium - ideal for intermediates who have stable standard push-ups.

How to Do Spiderman Push Up

  1. Set push-up position: Place hands shoulder-width, feet hip-width, body in a straight line from head to heels; engage core and squeeze glutes to maintain alignment.
  2. Brace and descend: Inhale and lower your chest with control, keeping elbows at about 45 degrees; maintain a tight core and steady tempo to protect shoulders.
  3. Drive knee outward: As you approach the bottom, lift your right foot and swing the knee sideways to try to touch it to the right elbow, keeping hips square.
  4. Push back up: Exhale and press through your palms to extend the arms, return the leg to the starting position, and lock out at the top with core braced.
  5. Alternate sides: Repeat the same controlled motion on the opposite side for each rep; rest between sets and stop if you lose form or feel shoulder pain.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Assume a standard pushup position, your body aligned from ankles to head.

As you lower your body toward the floor, lift your right foot, swing your right leg out sideways, and try to touch your knee to your elbow.

Return to the starting position, and repeat with your left leg.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Spiderman Push Ups?

Spiderman Push Ups improve upper-body strength (chest, triceps, shoulders), core stability and hip mobility while adding anti-rotational control. They also enhance scapular stability and unilateral coordination for more functional pushing strength.

What common mistakes should I avoid with Spiderman Push Ups?

Common mistakes include sagging hips, flaring elbows, rushing the rep, rotating the torso excessively, and lifting the leg too early. Focus on controlled descent, stable core, and a smooth, deliberate knee-to-elbow motion to reduce injury risk.

How can I progress or regress this exercise?

Regress with incline Spiderman push-ups, knee Spiderman push-ups, or wall versions. Progress by adding tempo (slow eccentrics), decline variations, weighted vests, or combining with single-arm push-up progressions when standard form is solid.