How to do the Spider Push Ups
Primary: Chest.
Spider Push Ups are a challenging variation of the traditional push up that engage your chest, triceps, abs, and shoulders. This exercise also adds a dynamic element of core stabilization and hip flexibility as you bring your knee to your elbow with each repetition. It's a great bodyweight exercise for developing upper body strength and improving overall muscular endurance, making it suitable for those with an intermediate fitness level.
Step by step
- 1
Start in a traditional push up position with your hands placed slightly wider than shoulder-width apart.
- 2
As you lower your body towards the ground, simultaneously bring your right knee towards your right elbow.
- 3
Push back up to the starting position while returning your leg to the starting position and repeat the movement with your left leg. Continue alternating sides with each repetition.
Coaching cues
- Maintain a tight core and flat back throughout the exercise to prevent lower back strain.
- Make sure to perform the movement slow and controlled to maximize muscle engagement.
- Keep your elbows close to your body to effectively target your chest and triceps.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Spider Push Ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Spider Push Ups work?
Primary: Chest.
How many sets and reps of Spider Push Ups should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Spider Push Ups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Spider Push Ups good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.