Medicine Ball Spiderman Pushup
Push-up on a medicine ball with knee-to-elbow drive — combined chest, hip mobility, and stability work.
Level: Intermediate
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest, shoulders, and triceps drive the push-up. The hip flexors lift the knee toward the elbow. The trunk braces. The medicine ball adds instability.
How to perform
Setup
Begin in a push-up position with one or both hands on a medicine ball.
Execution
As you lower into the push-up, bring one knee up toward the elbow on the same side. Press back up. Alternate sides each rep.
Common mistakes
- Sagging hips.
- Letting the ball roll.
- Not bringing the knee fully to the elbow.
- Going too heavy on the ball.
- Skipping the alternation.
Progressions and regressions
Regress to standard push-ups with knee drives separately. To progress, work for time, alternating push-ups.
Programming notes
Combined work. 3 sets of 6-10 per side, twice a week.
