Spiderman Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your chest, the Spiderman Push-Up is a solid intermediate-level pushing movement in the compound category. Use for combined chest and core training.
Everything You Need to Know About the Spiderman Push-Up
The Spiderman Push-Up is a intermediate difficulty exercise that targets your Chest (pectoralis major). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for combined chest and core training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting functional fitness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Spiderman Push-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Spiderman Push-Up?
- 1
Start in a standard push-up position.
- 2
As you lower down, bring one knee toward the same elbow.
- 3
Keep your body in a straight line as much as possible.
- 4
Push back up while returning your leg to start.
- 5
Alternate legs with each repetition.
- 6
Maintain control throughout the movement.
What are the best tips for the Spiderman Push-Up?
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.
Common Spiderman Push-Up mistakes
Rotating hips excessively.
Losing hip position during the Spiderman Push-Up shifts the loading pattern away from your Chest (pectoralis major) and can compress your lower back. Stay planted and let your Chest (pectoralis major) do the work.
Not bringing knee close enough to elbow.
Letting your elbows drift wide during the Spiderman Push-Up shifts load onto your shoulder joint instead of your Chest (pectoralis major). Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Letting hips sag during the movement.
Losing hip position during the Spiderman Push-Up shifts the loading pattern away from your Chest (pectoralis major) and can compress your lower back. Stay planted and let your Chest (pectoralis major) do the work.
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.
Spiderman Push-Up — who it's best for
Intermediate lifters wanting functional fitness.
How to Program the Spiderman Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps per side. Rest 60-90s.
What are good alternatives to the Spiderman Push-Up?
Other Variations
- Elevated Spiderman Push-Up
- Slow Spiderman Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Spiderman Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up hips before performing.
- Maintain neutral spine throughout.