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

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.
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.
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

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.