Spiderman Push-Ups

Muscles worked: Chest, Legs, Abs & Core · Also: Triceps, Shoulders

Spiderman Push-Ups add a knee drive to each push-up: as you lower, you draw one knee out to the elbow on the same side, like a climbing motion, then press up and switch sides.

The knee drive challenges your core and hips as well as your chest, so keep the plank shape honest — hips level, back flat — while the knee moves. Move slowly enough that the push-up itself stays clean.

How to do it

1. Start in a plank with your body straight and your hips level.
2. As you lower, draw one knee out to the elbow on the same side.
3. Press back up and return the foot to the plank, then switch sides on the next rep.
4. Keep the plank shape honest while the knee moves — hips level, back flat.
5. Move slowly enough that the push-up itself stays clean.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.