Spiderman Push-Up

Muscles worked by the Spiderman Push-Up

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidHip FlexorsHip Flexor MusclesObliquesOblique AbdominalsAbsRectus AbdominisSerratusSerratus Anterior

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Spiderman Push-Up

1. Start in a high plank with the hands slightly wider than the shoulders and the body in a straight line.
2. Begin to lower the chest toward the floor and at the same time lift one foot off the floor.
3. Draw that knee out and up toward the elbow on the same side, keeping the hips low.
4. Press back up to the plank while returning the leg to the starting position.
5. Repeat on the other side and keep alternating.

Form tips

• Keep the hips level; letting them pike or sag takes the work off the trunk.
• Bring the knee toward the elbow without letting the foot touch the floor.
• Lower with control and keep the elbows at about 45 degrees to the body.

At a glance

Spiderman Push-Up in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "spiderman-push-up",
  "name_en": "Spiderman Push-Up",
  "name_de": "Spiderman Push-Up",
  "name_es": "Flexión Spiderman",
  "description_en": "A push-up in which one knee is drawn up toward the elbow on the same side as the body lowers, like a spider climbing a wall. It trains the chest, shoulders and triceps while the obliques and hip flexors hold the trunk steady.",
  "description_de": "Ein Push-Up, bei dem beim Absenken des Körpers ein Knie zum Ellbogen derselben Seite herangezogen wird, wie eine Spinne, die eine Wand hochklettert. Er trainiert Brust, Schultern und Trizeps, während die schrägen Bauchmuskeln und die Hüftbeuger den Rumpf stabil halten.",
  "description_es": "Una flexión en la que se lleva una rodilla hacia el codo del mismo lado mientras el cuerpo baja, como una araña trepando por una pared. Trabaja el pecho, los hombros y los tríceps, mientras los oblicuos y los flexores de cadera mantienen estable el tronco.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "hip_flexors",
    "obliques",
    "rectus_abdominis",
    "serratus_anterior"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "push_day",
    "calisthenics",
    "core",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a high plank with the hands slightly wider than the shoulders and the body in a straight line.",
    "Begin to lower the chest toward the floor and at the same time lift one foot off the floor.",
    "Draw that knee out and up toward the elbow on the same side, keeping the hips low.",
    "Press back up to the plank while returning the leg to the starting position.",
    "Repeat on the other side and keep alternating."
  ],
  "instructions_de": [
    "Geh in die hohe Plank, die Hände etwas breiter als schulterbreit und der Körper in einer geraden Linie.",
    "Beginne, die Brust Richtung Boden zu senken, und heb gleichzeitig einen Fuß vom Boden ab.",
    "Zieh dieses Knie seitlich nach außen und oben zum Ellbogen derselben Seite, die Hüfte bleibt dabei tief.",
    "Drück dich zurück in die Plank und führe dabei das Bein in die Ausgangsposition zurück.",
    "Wiederhole auf der anderen Seite und wechsle weiter ab."
  ],
  "instructions_es": [
    "Colócate en plancha alta con las manos algo más abiertas que los hombros y el cuerpo en línea recta.",
    "Empieza a bajar el pecho hacia el suelo y, al mismo tiempo, levanta un pie del suelo.",
    "Lleva esa rodilla hacia fuera y arriba, hacia el codo del mismo lado, manteniendo la cadera baja.",
    "Empuja para volver a la plancha mientras devuelves la pierna a la posición inicial.",
    "Repite del otro lado y sigue alternando."
  ],
  "tips_en": [
    "Keep the hips level; letting them pike or sag takes the work off the trunk.",
    "Bring the knee toward the elbow without letting the foot touch the floor.",
    "Lower with control and keep the elbows at about 45 degrees to the body."
  ],
  "tips_de": [
    "Halte die Hüfte waagerecht; weicht sie nach oben aus oder hängt durch, wird der Rumpf entlastet.",
    "Zieh das Knie zum Ellbogen, ohne dass der Fuß den Boden berührt.",
    "Senke dich kontrolliert ab und halte die Ellbogen in einem Winkel von etwa 45 Grad zum Körper."
  ],
  "tips_es": [
    "Mantén la cadera nivelada; si la subes en pica o la hundes, el tronco deja de trabajar.",
    "Lleva la rodilla hacia el codo sin que el pie toque el suelo.",
    "Baja con control y mantén los codos a unos 45 grados del cuerpo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/spiderman-push-up-start.webp",
      "peak": "images/flat/spiderman-push-up-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "spiderman-push-up");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.