What Is the Spider-Man Push-Up? The Superhero Move You Need in Your Workout

The Spider-Man Push-Up (also called Spiderman Push-Up) is an advanced bodyweight exercise that combines a traditional push-up with a dynamic knee-to-elbow movement. Named after Marvel’s wall-crawler because of the climbing-like motion, this exercise lights up your chest, shoulders, triceps, and – most importantly – your entire core like few other push-up variations can.

Why You Should Add Spider-Man Push-Ups to Your Routine

Insane core activation – obliques, rectus abdominis, and transverse abdominis all fire intensely
Improves hip flexor mobility and strength
Enhances shoulder stability and scapular control
Unilateral anti-rotation challenge – great for athletic performance and injury prevention
No equipment needed – perfect for home, travel, or gym finishers
Scalable – beginners can do it from knees, advanced athletes can add a push-up pause or wear a weight vest

How to Do the Spider-Man Push-Up (Step-by-Step)

Start in a high plank position – hands slightly wider than shoulders, body in a straight line from head to heels.
Engage your core and glutes (no sagging hips).
Lower yourself into a push-up while simultaneously bringing your right knee toward your right elbow (knee outside the arm).
Try to touch or get as close as possible to your elbow without rotating your hips too much.
Push back up to the starting position while returning your right foot to the floor.
Repeat on the left side. That’s one rep.

Sets and Reps Recommendations

Beginners: 3 sets of 6–10 total reps (3–5 per side)
Intermediate: 3–4 sets of 12–16 total reps
Advanced: 4 sets of 20+ reps or add a 2-second pause at the bottom
Finisher option: Do as many quality reps as possible in 60 seconds

FAQ (Frequently Asked Questions)

1. Is the Spider-Man push-up good for abs?

Answer: Yes! It’s one of the most effective bodyweight exercises for the entire core, especially the obliques and deep stabilizers, because of the anti-rotation and hip flexion demand.

2. What muscles do Spider-Man push-ups work?

Answer: Primary: chest, shoulders, triceps, obliques, rectus abdominis, hip flexors. Secondary: serratus anterior, lower back stabilizers, glutes, and quads for plank stability.

3. Can beginners do Spider-Man push-ups?

Answer: Yes! Start on your knees or elevate your hands on a bench to reduce difficulty. Focus on the knee drive first, then add the full push-up when stronger.

4. How many calories do Spider-Man push-ups burn?

Answer: Roughly 8–12 calories per minute depending on body weight and intensity – higher than regular push-ups due to greater muscle recruitment.

5. Are Spider-Man push-ups better than regular push-ups?

Answer: They are more challenging and recruit the core and hip flexors far more, making them superior for functional strength and athleticism, but regular push-ups are still excellent for beginners and pure upper-body size.

If you found this fitness article helpful, we’d love for you to share it with your friends and fitness community on social media. For more tips, guidance, or any questions related to your fitness journey, feel free to reach out to us anytime.

Written by Fitness Goal 4U

Transform Fitness and Achieve Wellness Today

Fitness Goal 4U is a passionate fitness writer dedicated to promoting a healthy lifestyle through balanced workouts, mindful nutrition, and positive living. With years of experience in the fitness industry, aim to inspire readers to achieve their fitness goals and live healthier lives.