Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
See how Spiderman Push-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Spiderman push-ups add a crawling knee drive to each rep, turning pressing into full-body coordination. Your knee comes toward your elbow as you lower, engaging core and hip flexors alongside chest and triceps. More than a push-up—it is a moving plank.
When to use it
Use for combined chest and core training.
Who it's for
Those wanting integrated core and chest work. Athletes seeking functional movement patterns. Anyone looking for push-up variety with hip mobility benefits.
Drive your knee toward your elbow, not just forward. The deeper the knee comes, the more core you engage. Keep your hips from rotating—the anti-rotation challenge is half the exercise.
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Start in a standard push-up position.
As you lower down, bring one knee toward the same elbow.
Keep your body in a straight line as much as possible.
Push back up while returning your leg to start.
Alternate legs with each repetition.
Maintain control throughout the movement.
Drive your knee toward your elbow, not just forward.
Keep your hips from rotating too much.
Go slowly to maximize core engagement.
Breathe out as you push up.
Use Spiderman push-ups when you want pressing and core work combined. Works well in circuits or as a warm-up that activates hips alongside upper body. Place before heavy pressing to fire up stabilizers.
Rotating hips excessively.
Losing hip position during the Spiderman Push-Up changes the loading pattern and can reduce the intended work for your Chest (pectoralis major). Keep your hips aligned with the setup cues and move only through the range you can control.
Not bringing knee close enough to elbow.
Letting your elbows drift away from the intended path during the Spiderman Push-Up can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Letting hips sag during the movement.
Losing hip position during the Spiderman Push-Up changes the loading pattern and can reduce the intended work for your Chest (pectoralis major). Keep your hips aligned with the setup cues and move only through the range you can control.
Moving too quickly without control.
During any pressing movement like the Spiderman Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Those wanting integrated core and chest work. Athletes seeking functional movement patterns. Anyone looking for push-up variety with hip mobility benefits.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps per side. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Spiderman Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Spiderman Push-Up
The Spiderman Push-Up primarily targets the Chest (pectoralis major), making it an effective exercise for chest development. Secondary muscles worked during the Spiderman Push-Up include Triceps, Shoulders, Core, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Obliques, Glutes.
Our library labels Spiderman Push-Up as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Spiderman Push-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Spiderman Push-Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Spiderman Push-Up include: Push-Up, Mountain Climber. These exercises target similar muscle groups as the Spiderman Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.