Spiderman Push-Up

Body region

• Chest
• Core
• Arms

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior
• Iliopsoas

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis
• Gluteus Medius

Technique

1. Start in a high plank with hands slightly wider than the shoulders.
2. As you lower into a push-up, lift one foot and bring that knee toward the same-side elbow.
3. Press back up while returning the leg to the start.
4. Repeat on the other side, alternating each rep.

Cues

• Keep the hips low and level as the knee comes up.
• Let the knee point out to the side, not across the body.

Common mistakes

• Letting the hips rise or twist.
• Touching the foot to the floor and resting.
• Rushing and cutting the push-up depth.

Alternatives

• Push-Up
• Clock Push-Up