The Spiderman push-up is an advanced bodyweight exercise that modifies the standard push-up by incorporating a dynamic knee-to-elbow movement during the descent. This variation transforms the exercise into a full-body challenge that demands greater coordination, stability, and mobility. By simultaneously lowering the chest and driving one knee toward the corresponding elbow, the Spiderman push-up significantly increases the activation of muscles throughout the upper body and core. The movement is named for its resemblance to the superhero scaling a wall.
Core Muscle Activation in the Upper Body
The primary muscles responsible for the pressing action—the Pectoralis Major, Anterior Deltoids, and Triceps Brachii—are significantly challenged. The Pectoralis Major (chest muscle) acts as the primary mover, responsible for horizontal adduction and shoulder flexion during the ascent. The added complexity of the knee drive shifts a portion of the body weight to the side opposite the lifted leg, creating a momentary unilateral loading effect on the pushing muscles of the supporting arm.
This shift forces the Anterior Deltoid and Triceps Brachii to work harder to stabilize and press the body up from a less stable base. The Triceps Brachii extends the elbow, completing the lock-out phase of the push-up. This increased demand requires greater muscular tension from the shoulder stabilizers to maintain the shoulder joint’s integrity during the dynamic three-point contact phase of the movement.
The Role of Dynamic Stabilization
The defining element of the Spiderman push-up is the dynamic stability it requires, which heavily engages the core musculature. As the body lowers and one leg is driven toward the elbow, the base of support shifts from four points (two hands, two feet) to three (two hands, one foot). This reduction creates immediate instability and a tendency for the hips to rotate or sag.
To resist this rotational force and maintain a level spine, the Obliques and the deep Transversus Abdominis contract intensely. The Obliques work against the pull of the moving leg to prevent the torso from twisting, ensuring the spine remains neutral. Simultaneously, Hip Flexors, such as the Iliopsoas, are activated to perform the hip flexion and knee drive, bringing the knee high and wide toward the elbow. This synchronized action of pressing, flexing, and anti-rotation makes the Spiderman push-up an exercise in total-body control.
Step-by-Step Execution
Proper execution begins in a high plank position, with the hands placed slightly wider than shoulder-width apart and the body forming a straight line from the head to the heels. Before initiating the movement, the core must be braced and the glutes squeezed to prevent any sagging in the lower back.
The descent phase of the push-up is synchronized with the knee drive. As the elbows bend and the chest moves toward the floor, one knee is simultaneously drawn up and out toward the corresponding elbow. The knee should track outside the arm to maintain proper form and maximize hip mobility.
The lowest point occurs when the chest is near the floor and the knee is closest to the elbow. The movement is then reversed by powerfully extending the arms while simultaneously returning the leg to the starting plank position to complete one repetition.
Adjusting Difficulty
The difficulty of the Spiderman push-up can be scaled for various fitness levels by manipulating the range of motion and tempo.
Decreasing Difficulty
To make the movement more accessible, options include:
- Performing a quarter Spiderman push-up, which involves only a partial descent while practicing the knee drive coordination.
- Performing the exercise with the hands elevated on a stable surface, such as a bench or step, which reduces the percentage of body weight being pressed.
Increasing Difficulty
To increase the challenge, consider these progressions:
- Introducing a tempo by significantly slowing the eccentric (lowering) phase to a count of three to five seconds, which increases the time under tension for the pushing muscles.
- Adding a prolonged pause at the bottom of the movement, holding the three-point contact position for a few seconds before pressing back up.
- Using the Spiderman Crawl variation, which involves moving forward by planting the foot at the bottom of the push-up and stepping the opposite hand forward, adding a locomotion element.