Bodyweight

Spiderman Push Up

The Spiderman Push Up boosts strength and core stability. You move one knee towards the elbow on the same side during a push up, challenging your arms, chest, and abs while improving flexibility and balance.
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Spiderman Push Up instructions
Step-by-step instructions
1
Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart.
2
Begin to lower your chest towards the floor while simultaneously lifting your right knee towards your right elbow.
3
As your right knee reaches the right elbow, push your body back up to the initial plank position.
4
Repeat the action with the left knee towards the left elbow.
5
Make sure to keep your back flat and avoid raising your hips or lower back while performing each repetition.
Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart.
Begin to lower your chest towards the floor while simultaneously lifting your right knee towards your right elbow.
As your right knee reaches the right elbow, push your body back up to the initial plank position.
Repeat the action with the left knee towards the left elbow.
Make sure to keep your back flat and avoid raising your hips or lower back while performing each repetition.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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