Spiderman Push-Ups (How To, Benefits, Muscles Worked)

Spiderman Push-ups are a challenging and effective variation of the traditional push-up exercise that can help you build strength in multiple muscle groups at once. This exercise is named after the superhero, Spiderman, because it involves bringing your knee towards your elbow in a manner similar to the character’s iconic wall-crawling movements.

Spiderman Push-ups primarily target the chest, shoulders, and triceps, while also engaging your core and lower body. This means that you can get more out of your workout with fewer exercises. They are also a great way to improve your balance, flexibility, and coordination.

In this guide, I will teach you how to properly perform Spiderman Push-ups including important coaching tips. I’ll also explain the benefits of the exercise as well as provide a few alternative exercises in case you may need them.

How To Do Spiderman Push-Ups

Equipment Needed

None

Muscles Worked

Chest
Shoulders
Triceps
Core

Step-by-Step Instructions

Begin in a push-up position with your hands slightly wider than shoulder-width apart and your toes on the ground.
As you lower yourself towards the ground, lift your right foot off the floor and bring your right knee towards your right elbow.
At the bottom of the push-up your knee and elbow should be almost touching.
Now push yourself back up to the starting position. Straighten your right leg and return it to the ground.
Repeat the same movement on the left side, bringing your left knee towards your left elbow as you lower yourself down.
Continue alternating sides with each repetition until all reps are completed.

Coaching Tips

Keep your core engaged, your back straight, and your elbows close to your body as you perform the movement.

If you’re new to Spiderman push-ups or find them too challenging, start with alternative exercises like traditional Push-ups or Mountain Climbers. (More on alternatives below)

As you become more comfortable with Spiderman push-ups, you can gradually increase the difficulty level by adding more reps or sets, or by performing the exercise on an unstable surface such as a medicine ball.

Benefits of Spiderman Push-ups

Spiderman Push-ups engage multiple muscle groups at once, including your chest, shoulders, triceps, core, and lower body.

This makes them excellent as part of a high-intensity circuit or as part of a warm-up – both situations where total body movements are efficient and effective.

Spiderman Push-ups will build strength in the chest, shoulders and triceps as well as develop core stability.

Spiderman push-ups require you to balance on one foot while performing the push-up movement, which can improve your overall balance and coordination.

Spiderman push-ups are a variation of traditional push-ups, which can add variety to your workout routine and help prevent boredom.

Spiderman Push-up Alternatives

Need an alternative for Spiderman Push-ups? Here are a couple of exercises that you may be able to use as a replacement.

Need more options? Here are all my favorite Spiderman Push-up alternatives.

Traditional Push-ups

Traditional Push-ups are a good alternative to Spiderman Push-ups, especially for beginners or those who find the Spiderman version too challenging.

Traditional Push-ups target the same muscle groups as Spiderman push-ups (the core to a much lesser degree), but without the added complexity of the knee-to-elbow movement.

Mountain Climbers

Mountain Climbers are a good alternative to Spiderman Push-ups for those who want to increase their heart rate and add a cardiovascular component to their workout.

This exercise involves starting in a plank position and then quickly bringing each knee towards your chest, alternating legs in a running motion.