Spiderman push-up

Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Important stabilizers of supporting leg and core: Iliopsoas, Tensor Fasciae Latae, Sartorius, Quadriceps, Internal and External Obliques
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get on your hands and knees, with your hands positioned a little wider than shoulder width apart.
  2. Extend your feet backwards and straighten your body so that your bodyweight is being supported by your hands and toes.


  1. Keeping your body straight and rigid, inhale as you lower your chest to the floor by flexing your elbows. At the same time, raise one knee out to the side and try to touch it to the corresponding arm.
  2. Exhale as you reverse the movements and return to the starting position.
  3. Keep repeating, each time alternating the knee that you raise out to the side.

Comments and tips

  • The point of raising one knee out to the side is to put your body out of balance and therefore force the recruitment of stabilizer muscles, especially in your core. It also challenges your balance and coordination.
  • As with all horizontal upper-body pushing exercises, when performing the spiderman push-up, keep your elbows slightly tucked into your body in order to preserve shoulder health.
  • Before using the spiderman push-up, master the standard push-up and the one-leg push-up.

Spiderman push-up video



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