Spiderman Push Up

A dynamic push-up variation that combines upper body pressing with core rotation, mimicking a spider climbing motion to engage the chest, triceps, and obliques.

Instructions

1. Start in a standard push-up position with hands shoulder-width apart on the floor.
2. Keep your body in a straight plank from head to heels, core engaged and glutes tight.
3. Begin lowering your body as you simultaneously bring your right knee up toward your right elbow.
4. Touch your right knee to your right elbow if possible while in the lowered position.
5. Push back up to the starting position while bringing your right leg back to a straight position.
6. Repeat the movement on the left side, bringing your left knee toward your left elbow.
7. Continue alternating sides for the desired number of reps.

Tips

• Maintain a rigid plank position throughout; avoid letting your hips sag or pike upward
• The knee drive should be controlled; don’t rush the movement
• Keep your head neutral and eyes on the floor to maintain a straight spine
• This movement combines a push-up with a hip flexor stretch and core rotation
• Beginners can perform this on their knees if needed
• Focus on controlled breathing and smooth transitions between reps