Spiderman Push Up

What is Spiderman Push Up?

What is Spiderman Push Up? The Spiderman Push Up is a medium-level bodyweight push variation that pairs a standard push-up with a lateral knee drive, primarily targeting the chest, triceps, shoulders and core. It challenges upper-body strength and core stability while improving hip mobility and coordination when performed with controlled form.

---

How to Do Spiderman Push Up

1. Hand and foot setup: Begin in a high plank with hands under shoulders and feet hip-width apart; align body from heels to head and engage your core to protect the spine.
2. Brace your core: Inhale, tighten your core and glutes, keep hips level and maintain a neutral spine to ensure stable movement before you start the descent.
3. Lower with control: Slowly lower your chest toward the floor by bending elbows to about 90 degrees, keeping elbows at roughly a 45-degree angle to the torso.
4. Drive knee outward: As you descend, lift your right foot and swing the knee outward to try and touch the elbow, keeping hips steady and movement controlled.
5. Return to start: Push through your palms to straighten the arms, bring the foot back to the starting position, and reset core alignment before the next rep.
6. Repeat other side: Perform the same controlled movement on the opposite side, alternating reps; reduce range or use knee variation if you experience pain or excessive fatigue.

---

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

---

Required Equipment

None (bodyweight only)

---

Progressions and Regressions

• Plank Spider
• Spiderman Push Up (current)

---

Frequently Asked Questions