Spiderman Push-Up
Primary
Chest
Secondary
Triceps, Shoulders, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
Spiderman Push-Up
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NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Spiderman Push-Up — targeted muscles
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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.
When to Use the Spiderman 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.
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
Those wanting integrated core and chest work. Athletes seeking functional movement patterns. Anyone looking for push-up variety with hip mobility benefits.
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
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.
The Spiderman Push-Up is rated as intermediate difficulty, meaning it requires some training experience. Those wanting integrated core and chest work. Athletes seeking functional movement patterns. Anyone looking for push-up variety with hip mobility benefits. Focus on proper technique and consider starting with easier variations.
For the Spiderman Push-Up, the recommended approach depends on your goals. 3 sets of 8-10 reps per side. Rest 60-90s. For strength, use 5-8 reps per side. For muscle growth, perform 8-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Spiderman Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting chest.
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.
This Exercise Is in Your Plan
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Safety Notes
- Warm up hips before performing.
- Maintain neutral spine throughout.