StrengthIntermediateChestObliquesTriceps
Movement atlas
Spider-Man push-ups
Pompes Spider-Man
Quick read
- Category
- Strength
- Difficulty
- Intermediate
- Muscles
- Chest, Obliques
- Equipment
- Bodyweight
Description
In push-up position, bring one knee toward the same-side elbow on the descent, alternating sides to engage obliques and improve stability.
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Instructions
- 1Start in a high plank with hands under the shoulders, legs straight, and hips stable.
- 2As you lower into the push-up, bring one knee toward the elbow on the same side without touching the foot down.
- 3Press back to plank while extending the leg, then alternate sides on the next repetition.
Common Mistakes
- Rotating the hips strongly toward the knee instead of keeping the torso facing the floor.
- Shortening the push-up just to bring the knee closer to the elbow.
- Sinking through the shoulders or holding the breath during the combination.
Tips
- Start in a high plank with hands under the shoulders, legs straight, and hips stable.
- As you lower into the push-up, bring one knee toward the elbow on the same side without touching the foot down.
- Press back to plank while extending the leg, then alternate sides on the next repetition.
Equipment
Bodyweight
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Progressions
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