How to do a Spiderman Push-Up

By: Chris Freytag, CPT


We can’t promise that the Spiderman Push-Up will turn you into a superhero, but it will definitely help tone your entire body! The Spiderman Push-Up is great if you’re getting tired of the standard push-up and need a challenge. This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and really works your core too! We love this exercise because it requires only your bodyweight and a flat surface to get the job done, so no excuses on skipping this workout!

Learning how to do the Spiderman Push-Up will help you maintain a strong upper body, which is vital for improving posture and avoiding back problems. A strong core doesn’t necessarily mean you have a six-pack. Your core consists of your abs, back, shoulders, and hips. It is critical to exercise these muscle groups to maintain good posture, avoid back pain, and keep you injury free. You will easily target all of these areas with this intermediate exercise.

Before you get started, we have one very important tip to perfect your Spiderman Push-Up: Your form is crucial! Quality is better than quantity, so don’t lose your form (that’s when your abs and glutes are contracted, your hands are slightly wider than shoulder-length apart and your feet are set a little apart from each other for balance) when you lift your knees to your elbows, just do as many proper ones as you can!

If you like switching up your push-ups, we have 15 other push-up variations to try to keep your workouts fun and ever changing!

1) Start with hand on mat slightly wider than shoulders, legs long, and on toes in a full plank position with your abdominals engaged.

2) Drop into a push up by bending your elbows out to the side and lowering your chest towards the mat and pull the left knee toward the outside of your left elbow and hold for one count, then press up to plank returning your foot to mat. Repeat on other side.

Targets: core, shoulder, chest, back, arms






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