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.
Exercise Instructions
- Get into a push-up position.
- Then, lower yourself down a few inches from the ground and bring your left knee forward until it touches your left elbow.
- Push yourself up and bring your left leg back to the starting position.
- Now, lower yourself back down again but this time bring your right knee to your right elbow.
- 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
Interested in measuring your progress? Check out our strength standards for Bench Press, Squat, Deadlift, and more exercises.
