CHEST · COMPOUND
Spiderman Push-Up
A push-up variation bringing one knee toward the outside of the body during the descent.
Primary musclesChest, Triceps
Secondary musclesCore, Hip flexors
EquipmentBodyweight
DifficultyIntermediate · Horizontal Push
How to perform
- Start in a strong plank.
- Lower while bringing one knee toward the elbow.
- Press up and alternate sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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