Spider Push-Up

Spider push-ups, or Spiderman push-ups, are a dynamic variation perfect for building functional strength and core stability. This exercise targets your chest, shoulders, triceps, and abs, as well as improving hip mobility.

In this guide, we’ll cover how to perform this push-up variation with the correct form to prevent injury. You’ll gain a better understanding of how to maximize muscle activation and integrate it effectively into your workouts.

How To Do

  1. Begin in a plank position with your hands underneath your shoulders. Your arms need to be fully extended with your legs stretched behind you on the balls of your feet. Your body should form a straight line from head to heels.
  2. Inhale and stabilize yourself by engaging your core.
  3. Exhale as you lower your body by bending your elbows. At the same time, bring your right knee up and out towards your right elbow. Keep your hips level.
  4. Lower your chest until it's just above the ground, ensuring your elbows stay close to your body.
  5. Pause briefly at the bottom.
  6. Inhale and push back up, extending your arms while returning your right leg to its original position.
  7. Repeat the movement on the opposite side by bringing your left knee towards your left elbow as you lower your chest.

Tips From Expert

  • Adopt a shoulder-width arm position with your legs together. This ensures a stable exercise position.
  • Keep a straight line from your head to your heels with a neutral spine position. This limits lower back stress and injury.
  • Bring your leg towards the same elbow until it reaches 90 degrees. Ensure you don’t over-extend your leg to maintain balance throughout.
  • Each movement should be controlled and fluid. You should come down as your knee comes towards your elbow.
  • Inhale and engage your core before lowering down. Exhale as you push up.

Optimal Sets and Reps

Here's some guidance on the ideal sets and reps depending on your training goal.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Spider Push-Up

How to Put in Your Workout Split

Spider push-ups are an excellent addition to any workout split and can be customized for your training goals.

  • Push/Pull Split — Incorporate these on your push days, pairing them with other upper-body push exercises, like shoulder presses or dips. These combinations promote the balanced development of your chest, triceps, and shoulders.
  • Upper/Lower Body Split — Spider push-ups are a perfect addition to your upper-body days. Combine them with exercises like bench presses and triceps extensions for a complete upper-body workout.
  • Full-Body Split — Add these to your full-body workouts 2–3 times per week. Pair them with lower body exercises, like leg presses and lunges, or compound exercises, like deadlifts or squats. This delivers a workout that engages upper and lower muscles while targeting your core.

Spider push-ups are typically performed as a bodyweight exercise. However, you can increase the load with a weighted vest, plates, or resistance bands.

Here are some loading recommendations:

  • Strength Training — Add 10%–20% of your body weight. Perform high-intensity reps and rest for two minutes between sets.
  • Hypertrophy — Add 5%–10% of your body weight, focusing on slow, controlled reps. Increasing time under tension is key for hypertrophy​. Rest for two minutes between sets.
  • Endurance Training — Stick to body weight or very light resistance at light to moderate intensity. Rest for one minute between sets.
  • Power Training — High-intensity, explosive movements with body weight or light resistance. Rest for one minute between sets.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The pectoralis major, more commonly known as the pec muscle, is made up of the clavicular, sternal, and abdominal heads. The clavicular head is in the upper portion of the chest. It is responsible for lifting your arm in front of you and moving it across your body.

Push-ups utilize this muscle to push your body away from the ground.

A muscle's activation rate is often measured using its maximum voluntary contraction. Its activation during an exercise is a percentage of the maximum engagement a muscle is capable of. For example, the pecs have an activation rate of about 46.6% of MVC during traditional push-ups.

The clavicular head of the pecs plays an important role in stabilizing the shoulders. The asymmetrical knee movement of spider push-ups causes increased instability in the exercise and requires stabilizer muscles to work harder. Therefore, the activation rate of the pecs would be even higher than that of a traditional push-up.

Sternal Head Of Pectoralis Major

The sternal head forms the middle to lower portion of the chest. In spider push-ups, this part of the chest is activated as you lower your body and pull your arms toward the midline.

The sternal head also contributes significantly to the shape of the chest. In one study, muscle activity was measured in push-ups versus bench presses. It was found that push-ups were as effective for pecs activation when performed with similar relative load.

The stabilization aspect of spider push-ups increases this activation. Therefore, this exercise effectively improves chest strength and develops a fuller chest appearance.

Abdominal Head Of Pectoralis Major

The abdominal head is the lower portion of the pectoralis major. This muscle helps with movements such as moving your arm down and straightening it. These movements are required to press the body away from the ground during a push-up, thus causing abdominal head engagement.

Furthermore, the asymmetrical knee movement of the Spiderman push-ups requires the chest to resist rotational forces. These stabilizing requirements would further increase abdominal head engagement.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Triceps Lateral Heads

The triceps are made up of the lateral, medial, and long heads. The lateral head of the triceps is involved in extending (straightening) the elbow joint.

This muscle is most active in the pushing stage of spider push-ups. It works to straighten the arms and lift the body. During traditional push-ups, the activation rate for the triceps is approximately 20% of MVC but would likely be higher for this variation.

Triceps Medial Heads

The medial head of the triceps is important for stabilizing and controlling elbow extension. It is engaged throughout the exercise but is most active during the pushing phase. The knee movement of a spider push-up requires extra stabilization from the medial head than a regular push-up.

Triceps Long Heads

The long head of the triceps plays a role in both elbow extension and shoulder stabilization. During spider push-ups, it supports arm movement while helping steady the body through an asymmetric exercise.

Anterior Deltoid

The deltoid has three parts: the anterior, lateral, and posterior. The anterior deltoid is at the front of the shoulder. It provides stability and helps to push the body upward during push-ups.

RVC measures muscle activity as a percentage compared to a reference value. The activation rate during standard push-ups for the anterior deltoid is 48.5% of RVC compared to its baseline state. The anterior deltoid would likely be further activated for stability during spider push-ups.

Lateral Deltoid

The lateral deltoid is found at the side of the shoulder. This muscle is essential for stabilizing the shoulder joint during a push-up.

It is engaged throughout the movement to prevent sideways movements that misalign the shoulders. This is important for maintaining correct form during the knee movement of a spider push-up.

Upper Rectus Abdominis

The rectus abdominis, more commonly known as the abs, is the muscle that gives the six-pack appearance. It is made up of an upper and lower portion. If you've ever wondered, "Do push-ups work abs?" the answer is a resounding yes.

The upper abs are engaged during spider push-ups to maintain core stability and prevent the torso from sagging. This muscle supports the upper body movement while keeping the spine aligned. The knee drive movement also requires greater core stabilization to resist rotation and maintain balance.

Lower Rectus Abdominis

The lower rectus abdominis helps to stabilize the pelvis and lower back during spider push-ups. The muscle works with its upper counterpart to maintain balance and resist rotational forces.

The overall activation rate for the abs during traditional push-ups is 23.1% of MVC. The asymmetrical knee movement requires additional core engagement. Thus, the muscle activation rate would be significantly higher for spider push-ups.

Obliques

The obliques are on the sides of your abdomen. They rotate and bend the torso and stabilize the core. Combining the internal and external oblique activation rates results in an average of approximately 30% MVC during standard push-ups.

During spider push-ups, the obliques engage the most during the knee movement to brace the torso and support the spine. Spider push-ups can be paired with other oblique exercises to support better posture and tone the sides of the abs.

Erector Spinae

The erector spinae muscles are along the spine. They help keep the back straight and support posture. The activation rate for standard push-ups is about 22% of MVC. In spider push-ups, they work even harder to maintain spinal alignment, preventing excessive arching or rounding of the back.

Iliopsoas

The iliopsoas is a hip flexor muscle that becomes active during the knee drive toward the elbow in spider push-ups. This muscle helps lift the knee and stabilize the lower body, making it essential for balancing asymmetrical movement.

Quadriceps

The quadriceps extend the knee and stabilize the legs during spider push-ups. As the knee moves, the quadriceps are engaged to stabilize the opposite leg. They are essential for correct form in the lower body and for completing a smooth and controlled movement.

Gluteus

The gluteal muscles help stabilize the pelvis during push-ups. When performing the asymmetrical knee drive, the glutes work even harder to keep the hips level and prevent excessive rotation. They also contribute to core stability, especially when the legs are extended.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Individuals Training At Home

Spider push-ups are perfect for those looking to take their home workouts to the next level. They can be done anywhere, so they are perfect for those who don’t have access to a gym. This exercise adds a core-challenging twist to traditional push-ups, helping to build functional strength and mobility without equipment. 

Intermediate Exercisers

Spider push-ups are a great progression for those already comfortable with traditional push-ups. They offer an additional challenge to the chest, shoulders, and triceps while significantly increasing core engagement. 

By adding the knee-to-elbow movement, intermediate exercisers can simultaneously work on their coordination, balance, and strength. For those looking to build on the benefits of push-ups, spider push-ups introduce a dynamic aspect to a familiar exercise.

Who Should Not Do?

Beginners With No Experience In Push-Ups

Spider push-ups are an advanced variation that requires proper push-up technique and challenges coordination. Beginners who have not mastered the basics of a standard push-up are more likely to struggle with form. This can increase the risk of injury to the shoulders, elbows, or lower back. 

You need to learn to walk before you can run. Standard push-ups are recommended to build foundational strength and technique before progressing to spider push-ups.

People In Recovery Or With Injuries

Spider push-ups put considerable pressure on the shoulders, wrists, abdominal, and hip regions. If someone is recovering from an operation or injury, this exercise could aggravate these areas. 

Improper recovery can hinder progress and lead to further injury. It is crucial to allow adequate healing and consult with a healthcare professional before attempting spider push-ups.

Benefits Of The Spider Push-Up

Builds Strength

Spider push-ups are an advanced push-up variation that effectively trains the upper body and core muscles. Progressive push-up training has shown significant improvements in muscle strength, as measured by one-repetition maximum tests.

The additional knee drive requires more force production from the chest, shoulders, and triceps. This variation also enhances functional strength by engaging stabilizer muscles that are less active in traditional push-ups. All of this combined makes spider push-ups ideal for building full-body strength.

Tones Muscles

Building and breaking down muscle proteins help muscles maintain a firmer, more defined resting tension (muscle tone). Resistance training has been shown to increase this process and, therefore, improve muscle tone.

Spider push-ups are an excellent compound exercise for enhancing muscle tone. By incorporating the knee drive, spider push-ups create extra muscle tension, resulting in firmness and definition. 

Regular training and correct nutrition will increase muscle mass. This helps shape the upper body and improve core strength, giving it a more toned and athletic look. 

Improves Stability

The asymmetrical movement of the knee in Spiderman push-ups increases the need for stabilization from multiple areas. It engages the core to resist rotational forces, significantly improving stability. This also places a greater demand on the shoulders and arms to maintain control during the movement. 

Regular practice will greatly improve balance, coordination, and stability. In addition, dynamic exercises that target a combination of strength, balance, and mobility help to reduce injuries in athletes.

Frequently Asked Questions

What are spider push-ups good for?

Spider push-ups are good for building upper body strength, enhancing core stability, and improving hip mobility. The asymmetrical movement also helps improve balance and coordination, making them an effective functional exercise.

Are Spiderman push-ups harder?

Yes, Spiderman push-ups are more challenging than traditional push-ups due to the added knee drive. They require greater core engagement, strength, balance, and shoulder stability.

What muscles do Spiderman push-ups work?

The pecs, triceps, and anterior and lateral delts are worked in the upper body. The upper and lower abs, obliques, iliopsoas, and erector spinae are engaged in the middle. Finally, in the lower body, the quads and glutes are worked.

How many spider push-ups should I do?

Start with 2–3 sets of 4–8 reps. Focus on maintaining proper form before increasing reps. As your strength and stability improve, progressively add more sets and repetitions per your fitness goals.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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