Chest · Horizontal push
Spider-Man Push-ups
Spider-Man push-ups are a bodyweight push-up where you bring one knee out to the side toward the same-side elbow as you lower your chest. The extra hip movement adds an oblique and hip flexor challenge to the usual chest, shoulder and triceps work, and it asks for steady control through the trunk.
Also known as: Spiderman push-ups, Knee-to-elbow push-ups, Spiderman press-ups
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Intermediate
What muscles does the spider-man push-ups work?
Primary movers
- Pectoralis major
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Obliques
- Hip flexors
- Serratus anterior
- Rectus abdominis
The push-up part is the same as a standard push-up. The chest and triceps drive you away from the floor, with the front delts helping. The wider hand position, slightly beyond shoulder width, keeps a little more of the load on the chest.
What sets this version apart is the knee drive. As you lower, one knee travels out toward the elbow. The hip flexors lift the leg, and the obliques work to stop your hips from rotating or dropping to that side.
Your abs and glutes have to hold the plank line while one foot is off the floor. With only three points of contact, the trunk works harder to resist twisting than it does in a regular push-up.
The movement also asks for some hip mobility, because the knee has to reach the elbow without the hips piking up. If your hips are tight, the knee will stop short, and that is fine. Aim for control rather than touching the elbow.
How to do the spider-man push-ups
Setup
- 1
Start in a high plank with your hands slightly wider than shoulder width.
- 2
Set your feet about hip-width apart and make a straight line from head to heels.
- 3
Brace your abs and squeeze your glutes so your hips stay low and level.
- 4
Look at a spot on the floor just ahead of your hands to keep your neck long.
Execution
- 1
Start lowering your chest toward the floor, elbows at roughly 45 degrees from your body.
- 2
As you lower, lift one foot and bring that knee out to the side toward the same-side elbow.
- 3
Keep your hips low and level while the knee travels. Do not let them rise to make room.
- 4
Reach the bottom with your chest close to the floor and the knee beside your elbow.
- 5
Press back up and return the foot to the start at the same time.
- 6
Repeat on the other side. Each push-up counts as one rep, whichever leg moves.
Common spider-man push-ups mistakes
Letting the hips pike up
Raising the hips makes space for the knee but removes the trunk challenge and shortens the push-up.
The fix: Keep your glutes tight and your hips level with your shoulders, and let the knee stop short if needed.
Cutting the push-up depth
Focusing on the knee often turns the push-up into a shallow dip.
The fix: Lower until your chest is close to the floor on every rep, then press fully back up.
Rushing the knee drive
A quick flick means the knee barely moves and the hip flexors and obliques do little.
The fix: Take the knee out slowly and let it travel properly toward your elbow.
Rotating the torso
Twisting toward the raised leg lets you cheat the movement and loads the shoulders unevenly.
The fix: Keep your shoulders square to the floor and think of the knee moving while the trunk stays still.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 per side | Bodyweight, 1–2 reps in reserve | 60–90 s |
| Strength | 3–4 | 6–10 | Slow lowering, or add a weighted vest | 90 s |
| Beginner | 2–3 | 4–6 per side | Hands raised on a bench or from your knees | 60 s |
Use Spider-Man push-ups as a main push movement for a bodyweight session, or after heavier presses as trunk-focused volume. Master standard push-ups first, since this version is harder to control. If you are counting alternating reps, aim for an even number on each side.
Running the spider-man push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySpider-Man Push-ups variations and alternatives
Push-ups
EasierThe base movement without the knee drive, good for building a clean pattern first.
Knee Push-ups
EasierLowers the load while you learn to lower with control.
Hindu Push-ups
AlternativeA flowing push-up that adds shoulder and spine mobility.
Mountain Climbers
AlternativeTrains the same knee drive in a faster, more conditioning-focused way.
Archer Push-ups
HarderShifts load toward one arm at a time for a step toward one-arm push-ups.
Frequently asked questions
Do Spider-Man push-ups work the abs?
Yes, mainly the obliques and hip flexors, because they have to stop your hips twisting while one knee lifts.
How do I count Spider-Man push-ups?
Each push-up is one rep, whichever knee moves. Alternate sides on each rep.
Why can't my knee reach my elbow?
Tight hips or hands set too wide can limit it. Let the knee travel as far as it can with your hips level.
Are Spider-Man push-ups harder than regular push-ups?
For most people, yes, since the trunk and hips have to stay controlled with one foot off the floor.
Hercules tracks every spider-man push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play