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Chest · Intermediate

Spiderman Push-Up

Push-up with a same-side knee drive that adds dynamic trunk and hip-flexor demand.

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Spiderman Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersAbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with hands slightly wider than shoulders.
  2. 02As you lower the chest, bring one knee toward the same-side elbow.
  3. 03Keep the hips low and avoid twisting open to make room for the knee.
  4. 04Press back up while returning the foot to the start.
  5. 05Alternate sides only as fast as the push-up and knee drive stay controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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