Spiderman push up
The Spiderman push up combines a push up with a knee drawn towards the same-side elbow, working your chest, shoulders, arms and middle. It builds upper-body strength while asking you to stay steady in an uneven position. It needs no equipment.
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Built around the familiar push-up motion, this version brings one knee out towards the elbow as your body moves closer to the floor. You should mainly feel the effort across your chest, shoulders and the backs of your upper arms, with the front and sides of your middle working to keep you controlled.
Adding a same-side knee movement is the key change from a standard push up. It briefly leaves you supported by three limbs, placing more emphasis on control through your middle while your upper body keeps working. Pick this version when regular push ups feel comfortable and you want to add a coordination and stability element.
Choose it to build pushing strength while practising control across your whole body. It can help everyday pushing and bracing tasks feel more manageable, and it suits you if you enjoy bodyweight movements with a coordination element. You should already feel comfortable with regular push ups, floor work and supporting noticeable pressure through your hands and wrists.
How to do it
Place your hands on the floor slightly wider than your shoulders, with your fingers pointing forwards.
Step both feet back until your body forms one long line from head to heels.
Tighten your stomach to keep your hips level throughout the movement.
Draw one knee out towards the elbow on the same side.
Bend your elbows to lower your chest towards the floor, keeping the raised knee near your elbow.
Press through your hands to return your chest to the starting height.
Place your raised foot back beside the other foot to finish the repetition.
Tips
You may notice extra work along the side of your middle nearest the moving knee. Pinching at the front of the hip or strain in your lower back is not intended.
Letting the raised leg rest on your arm removes much of the stability demand. Keep the knee hovering beside the elbow while your upper body supports the movement.
Breathe in as you lower and bring the knee forwards, then breathe out as you press away from the floor and return the leg.
Lower over two to three seconds so the knee and chest move together. Pause briefly near the bottom, then press up smoothly rather than rushing the return.
Bring the knee closer to the elbow while keeping the foot fully off the floor and your hips steady; the longer reach increases the control required.
Use a shallower push-up and bring the knee only partway forwards. Gradually increase both ranges as the three-point support begins to feel steadier.