Spiderman Push-Up

Technique

Begin in a standard push-up position. As you lower your chest to the floor, bring one knee out and up toward the same-side elbow. Press back up while returning the leg to the start, then alternate sides on the next rep. Adds a strong oblique and hip-flexor component to the standard push-up.

Steps

1. Set your hands under your shoulders in a high plank
2. Brace your core and keep your body in a straight line
3. Lower your chest while driving one knee toward the same-side elbow
4. Press back up while returning the leg to the starting position
5. Repeat with the opposite leg

Common mistakes

• Allowing the hips to sag or rotate as the knee moves forward
• Flaring the elbows excessively during the descent
• Shortening the push-up range of motion to reach the elbow
• Placing the returning foot outside the starting stance

Variations

• Incline Spiderman push-up with hands on a bench
• Decline Spiderman push-up with feet elevated
• Paused Spiderman push-up
• Spiderman push-up with sliders under the feet

FAQ