Spiderman Push Up

How to do it

1. Start in a high plank with your hands slightly wider than shoulder-width.
2. As you lower your chest, lift one foot and bring that knee out to the side toward the elbow on the same side.
3. Reach the bottom with the knee close to the elbow and the chest just above the floor.
4. Press back up while returning the foot to the start.
5. Repeat with the other leg on the next rep.

Tips

• Keep the hips low and level as the knee comes forward.
• Time the knee and the chest so they arrive at the bottom together.

Common mistakes

• Hiking the hips up to make room for the knee.
• Twisting the torso toward the moving leg.
• Shortening the push-up depth to focus on the knee.

Muscles worked by the Spiderman Push Up

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary6%
• Obliques Minor5%
• Serratus anterior Minor5%
• Hip flexors Minor4%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving through a pike and an arch loads the front delt more. Same press as the push up (delt_front secondary); the knee drive adds obliques and hip flexors as minor. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Spiderman Push Up alternatives

Same equipment

• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Push UpBodyweight
• Incline Push UpBodyweight

Make it harder

• Archer Push UpBodyweight
• One Arm Push UpBodyweight
• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Make it easier

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• Wide Push UpBodyweight

Similar exercises

• Staggered Push UpBodyweight
• Clap Push UpBodyweight
• Depth Push UpBodyweight

Frequently asked questions

What muscles does the Spiderman Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Spiderman Push Up good for beginners?

The Spiderman Push Up is rated intermediate. If you are new, learn the Push Up first and build up from there.

What is a good alternative to the Spiderman Push Up?

For example the Archer Push Up, One Arm Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Spiderman Push Up harder?

Add weight or reps, or move on to the Archer Push Up and One Arm Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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