Spiderman Push Ups
Push-up with alternating knee-to-elbow at the bottom — combined chest, hip mobility, and trunk control.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest, shoulders, and triceps drive the push-up. The hip flexors lift the knee. The obliques control the rotation. The trunk braces.
How to perform
Setup
Begin in a high plank with hands slightly wider than shoulder-width.
Execution
As you lower the chest, bring one knee out to the side toward the elbow on the same side. Push back up. Alternate sides each rep.
Common mistakes
- Sagging hips.
- Not bringing knee fully to elbow.
- Going too fast.
- Sloppy push-up form.
- Forgetting to alternate.
Progressions and regressions
Regress to standard push-ups. To progress, work for time.
Programming notes
Combined push-up variation. 3 sets of 6-10 per side, twice a week.
