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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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.
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.
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.
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.