Spiderman Push-Up

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So without getting into the query less directly jump on the Spiderman Push-Up

Exercise Details:

  1. Force: Push
  2. Important stabilizers of supporting leg and core: Internal and External Obliques, Tensor Fasciae Latae, Sartorius, Quadriceps, Iliopsoas.
  3. Dynamic stabilizer: Biceps Brachii (short head only)
  4. Synergists: Rectus Femoris, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Triceps Brachii, Iliopsoas, Tensor Fasciae Latae, Pectoralis Major, Anterior Deltoid.
  5. Target muscle: Sternal (Lower) Pectoralis Major
  6. Mechanics: Compound

How To Do Spiderman Push-Up?

  1. Get on your hands and knees, with your hands positioned a little wider than shoulder-width apart.
  2. Extend your feet backward and straighten your body so that your body weight is being supported by your hands and toes.
Spiderman Push-Up


  1. Keeping your body straight and rigid, inhale as you lower your chest to the floor by flexing your elbows.
  2. At the same time, raise one knee out to the side and try to touch it to the corresponding arm.
  3. Exhale as you reverse the movements and return to the starting position.
  4. Keep repeating, each time alternating the knee that you raise out to the side.

Some Tips:

  1. The point of raising one knee out to the side is to put your body out of balance and therefore force the recruitment of stabilizer muscles, especially in your core.
  2. It also challenges your balance and coordination.
  3. As with all horizontal upper-body pushing exercises, when performing the spiderman push-up, keep your elbows slightly tucked into your body to preserve shoulder health.
  4. Before using the spiderman push-up, master the standard push-up and the one-leg push-up.

How To Do Spiderman Push-Up Video

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