Spiderman Push-Up (Chest)

The Spiderman push-up is a very unconventional chest exercise but it’s also very effective for building muscle and strength. So, if you’re more advanced in your training and/or you have adequate strength to perform a push-up then this variation will take your gains up a notch! Now, a lot of people won’t be able to perform this exercise because you have to be able to perform standard push-ups.

But, don’t be discouraged, you can practice on your knees until you gain sufficient strength to do a conventional push-up. And then you can move into the intermediate level Spiderman push-up.

So, use this variation to make even better gains and to develop functional strength.

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: N/A
• Difficulty: Intermediate

Exercise Instructions

1. Get into a push-up position.
2. Then, lower yourself down a few inches from the ground and bring your left knee forward until it touches your left elbow.
3. Push yourself up and bring your left leg back to the starting position.
4. Now, lower yourself back down again but this time bring your right knee to your right elbow.
5. Complete the preferred number of reps and then perform the desired amount of sets.

Variations & Tips:

• You can perform this movement at a decline with feet on a bench for increased difficulty and resistance.
• The Spiderman push-up is a very unconventional but effective chest exercise but the triceps and shoulders also receive secondary stimulation.

Watch: How to do the Spiderman push-up