To submit requests for assistance, or provide feedback regarding accessibility, please contact support@masterclass.com.

If you want to level up your push-up exercises, consider incorporating an advanced variation like the spiderman push-up into your strength training program.

Save

Share


What Are Spiderman Push-Ups?

Spiderman push-ups are a bodyweight exercise that activate muscle groups throughout your entire body. Perform spiderman push-up exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement with your opposite leg on the next repetition.

How to Do Spiderman Push-Ups With Perfect Form

For the spiderman push-up, begin by performing 2–3 sets of 6–12 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

  1. Get into the all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders.
  2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
  3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or together.
  4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and you should slightly tuck your pelvis. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
  5. Squeeze your quads and glutes.
  6. Bend your elbows to lower your chest toward your hands. Your shoulder blades should retract as you lower toward the ground.
  7. Bring your right knee toward your right elbow as you lower to the ground.
  8. Lower your body until your upper arms are even with your back. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows.
  9. Pause for a second at the bottom of the movement.
  10. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
  11. As you push back to the starting position, straighten your right leg so your right foot finishes next to your left foot in a plank position. Your shoulder blades should protract as you push to the top of the movement.
  12. Finish the movement by squeezing your chest and triceps.
  13. Repeat the push-up on the opposite side, bringing the left knee toward the left elbow. Alternate for your desired number of repetitions.

3 Benefits of Spiderman Push-Ups

Including spiderman push-ups in your workout routine can have several benefits:

  1. Spiderman push-ups activate more muscles than standard push-ups. Although the spiderman push-up works many of the same muscle groups as the traditional push-up, it emphasizes activation in your core, shoulders, and chest.
  2. Spiderman push-ups can increase upper body strength. Spiderman push-ups build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs.
  3. Spiderman push-ups can improve core strength and stability. As you lift your leg during the exercise, you activate core muscles to stabilize yourself more than a regular push-up. A strong core can help prevent poor posture and lower back injury.

3 Spiderman Push-Ups Variations

Consider trying one of these three spiderman push-up variations:

  1. Incline spiderman push-ups: For a slightly easier variation, elevate your upper body by placing your hands on a low bench while going through the full range of motion of a spiderman push-up.
  2. Spiderman crawls: If you want to include a cardio element into your workout, practice spiderman crawls by placing your foot on the floor at the bottom of the push-up movement and crawling forward with each repetition. This variation activates lower body muscles like the hamstrings, quadriceps, and hip flexors more than a standard spiderman push-up.
  3. Weighted spiderman crawls: For a more challenging variation of the spiderman crawl exercise, wear ankle weights during the movement pattern.