Spiderman Push-Up

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.

How to do it

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.

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.

Muscles

Primary: Chest, Triceps

Secondary: Front deltoid, Hip flexors, Obliques, Abs, Serratus