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Spiderman Push Ups

Learn how to properly perform the Spiderman Push Ups with this complete demonstration video.

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What is the Spiderman Push Ups?

Spiderman push-ups are a bodybuilding exercise that combines a traditional push-up movement with dynamic knee lifts, engaging not only the chest and triceps but also the abs and hips. This exercise is perfect for those looking to intensify their workout routine with a functional movement that engages multiple muscle groups.

How to properly perform the Spiderman Push Ups

  1. Start in a high plank position, with arms extended and hands slightly wider than shoulder-width apart.
  2. Lower yourself down by bending the elbows, while simultaneously lifting one knee toward the same-side elbow.
  3. Push back up by extending the arms, then lower yourself down again by bending the elbows while lifting the other knee toward the opposite-side elbow.
  4. Continue to alternate sides, performing a push-up and knee lift on each repetition.
  5. Be sure to keep the body aligned and the core engaged throughout the movement.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
  • Full body
Mechanics type
Required equipment

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