10 Best Spider Crawl Push Up Alternatives for Home Workouts

Ranked Spider Crawl Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Spider Crawl Push Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   Progression

   1. Superman Push-up

   84% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the pectorals rather than the glutes.

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
   3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
   4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
   5. Repeat the movement, this time lifting your left arm and right leg.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
2. Play demonstration

   2. Narrow Push-up On Exercise Ball

   81% match

   • Triceps
   • Stability-ball
   • Advanced
   • Compound

   A looser match: it works the triceps rather than the glutes.

   How to perform this exercise

   1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
   2. Engage your core and keep your body in a straight line from head to toe.
   3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: triceps, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
3. Play demonstration

   3. Push-up (On Stability Ball)

   81% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   A looser match: it works the pectorals rather than the glutes.

   How to perform this exercise

   1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
   2. Extend your legs straight out behind you, balancing on your toes.
   3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
4. Play demonstration

   4. Push-up (Bosu Ball)

   80% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place the bosu ball on the ground with the flat side facing up.
   2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
   3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
   4. Push yourself back up to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
5. 

   5. Push-ups With Feet On An Exercise Ball

   80% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
   2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
   3. Lower yourself until your chest almost touches the floor as you inhale.
   4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
   5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
6. Play demonstration

   6. Medicine Ball Close Grip Push Up

   80% match

   • Triceps
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. Push back up to the starting position, fully extending your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: triceps, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
7. Play demonstration

   7. Push Up On Bosu Ball

   80% match

   • Pectorals
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place the bosu ball on the ground with the flat side facing up.
   2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
   3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
   4. Push yourself back up to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
8. Play demonstration

   8. Drop Push Up

   79% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
   2. Lower your chest towards the ground, keeping your elbows close to your body.
   3. Once your chest is just above the ground, quickly drop your knees to the ground.
   4. Push yourself back up to the starting position by extending your arms.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
9. Play demonstration

   9. Pike-to-cobra Push-up

   79% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
   3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
   4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
   5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
   6. Push through your hands to return to the inverted V position.
   7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Spider Crawl Push Up
   • Primary muscle: pectorals, not glutes
   • Equipment: bodyweight only, the same as the Spider Crawl Push Up
   • Body position: lying face down, the same as the Spider Crawl Push Up
   • Balance: easier to stay steady on than the Spider Crawl Push Up
10. Play demonstration

    Progression

    10. Full Planche Push-up

    79% match

    • Pectorals
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: flat horizontal press, the same as the Spider Crawl Push Up
    • Primary muscle: pectorals, not glutes
    • Equipment: bodyweight only, the same as the Spider Crawl Push Up
    • Body position: lying face down, the same as the Spider Crawl Push Up