How to do Spiderman Push-up

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, lower back, chest, shoulders, glutes, hamstrings


Set up as you would for a regular push up, so start at the top of the push up position with your hands on the floor, arms straight and underneath your shoulders. Step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

Keeping your elbows in towards your ribs and your forearms vertical, bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. At the same time as you lower into the push up, pick up your left foot and draw your left knee in towards your left elbow, without touching the left leg on the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can, then push your hands into the floor, keeping you body tensed, to move it up away from the floor. At the same time, extend your left leg out behind you and place it down next to your right leg. Repeat another push up but this time move the right leg in towards the right knee and back.

Watch out for elbows flaring out to the sides away from your ribs. They should always point back towards your feet. Another common mistake is to lower down without moving your head and shoulders forward of your hands. These mistakes can lead to injury so focus on quality of movement rather than quantity. If you can’t maintain quality in this movement, try some of the easier versions of this exercise to build up strength and technique first.

How to make Spiderman Push-up easier

Try our regular Push-ups exercise to get stronger before taking on Spiderman Push-ups. Also try using our Mountain Climbers exercise to build up leg and core strength as a stepping stone towards Spiderman Push-Ups.

How to make Spiderman Push-up more challenging

Once you have mastered Spiderman Push-Ups, the next step up is our explosive Push-Up and Clap exercise.

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