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Exercise Guides

Spiderman Push-Up (Chest)

How to do the Spiderman push-up

Dr. Malik

Written by Dr. Malik

Last Updated onJune 10, 2019

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


This article was written by Dr. Malik, who is dedicated to providing accurate and trustworthy information to our readers. Dr. is always happy to answer any questions you may have.

If you have any questions or need further clarification about this article, please leave a comment below, and Dr. will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
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Categories: Chest Core Exercise Guides
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Decline Dumbbell Bench Press (Chest)

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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