How to do Spiderman Push-Ups

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

Spiderman Push-Ups are a challenging push-up variation that combines upper-body strength with hip mobility and core engagement. As you lower into the push-up, you bring one knee toward the same-side elbow, mimicking the movement of Spiderman climbing a wall.

This adds a dynamic element that increases the demand on your chest, triceps, core, and hips.

Primary Muscles Worked: Pectoralis Major, Triceps, Anterior Deltoids
Secondary Muscles Worked: Obliques, Hip Flexors, Core Stabilizers
Equipment Needed: None


Spiderman Push-ups

Step-by-Step Instructions

  1. Set-Up:
    • Begin in a high plank position with your hands just wider than shoulder-width and feet hip-width apart.
    • Engage your core and keep your body in a straight line from head to heels.
  2. Execution:
    • As you lower into a push-up, simultaneously bring your right knee toward your right elbow.
    • Keep the movement smooth and controlled, with your chest lowering as your knee drives forward.
    • Press back up to the starting position and return your foot to plank.
    • Repeat on the left side, alternating each rep.
  3. Tips for Proper Form:
    • Keep your hips low—don’t pike or twist too much.
    • Move your knee along a straight path to the outside of the elbow.
    • Breathe out as you push back up and reset.

Key Benefits

  • Combines upper-body strength with core and hip mobility.
  • Builds total-body control and stability.
  • Adds variety and intensity to traditional push-up routines.

Modifications and Variations

  • Easier Option:
    • Perform the push-up and knee drive separately (push-up first, then knee to elbow).
    • Do the movement from your knees, then step into a knee drive after each push-up.
  • Harder Option:
    • Add a pause at the bottom with the knee up.
    • Perform a push-up to Spiderman on both sides before pressing up.
    • Add a tempo (e.g., 3 seconds down) for more control and core engagement.

Common Mistakes

  • Letting the Hips Sag: Keep your core tight to maintain proper body alignment.
  • Rushing the Movement: Slow it down for better form and muscle activation.
  • Short-Changing the Knee Drive: Bring the knee as close to the elbow as possible to get full benefit.

Reps and Sets Recommendations

  • For Strength and Control: 3–4 sets of 6–8 reps per side.
  • For Conditioning: 30–45 seconds of continuous reps per set.
  • As a Push-Up Variation in a Circuit: 2–3 sets of 10–12 total reps, alternating sides.

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

Push-Up Technique

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 (1)

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.


More Links and Info

Need a training program? The Horton Barbell Shop contains a wide variety of programs from Sports Performance Programs to Beach Ready Programs. So, whether you’re looking to improve in your sport, just want to look good at the beach or anything in between – we have a program for you!

If you’d like to check out more upper body exercises, then head over to the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of movements, all with complete detailed instructions.

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