Spider Crawl Push Up
Spider Crawl Push Up Exercise Description
The Spider Crawl Push-Up (also called the Spiderman Push-Up) blends a standard push-up with an ipsilateral knee-to-elbow drive. It trains horizontal pressing strength while demanding anti-rotation control in a long‑lever plank. Primary movers are the pectoralis major, triceps brachii, and anterior deltoid. Key stabilizers include the rectus abdominis, external and internal obliques, glutes, and serratus anterior to maintain trunk and scapular stability. The knee drive adds active hip flexion while you keep the pelvis level as the torso lowers, reinforcing full‑body tension and shoulder control. Compared with a regular push‑up, this variation typically increases oblique and anterior core demand due to the moving limb and unilateral loading—best used when you already have solid push‑up mechanics and can maintain a neutral spine.
- Muscle Groups: Chest, Delts, Pecs, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Medial Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Serratus Anterior
- Body Area: Upper Body
- Body Parts: Arms, Chest, Shoulders, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Front Shoulder, Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Spider Crawl Push Up Exercise
‘- Start in a high plank: hands just outside shoulder width, wrists stacked under shoulders, feet hip‑width.
– Set a neutral spine: ribs down, brace the midsection, squeeze glutes and quads, head in line with the body.
– “Grip” the floor and lightly screw the hands outward to create shoulder external rotation; keep shoulder blades wide without shrugging.
– Inhale; bend the elbows to lower the chest, keeping elbows roughly 30–45 degrees from the torso.
– As you lower, bring the right knee toward the right elbow without rotating the trunk or hiking the hips; pelvis stays square.
– Press firmly through the whole hand to return to the plank as the right leg returns to start; exhale as you press up.
– Repeat on the left side, alternating while keeping chest and hips rising together.
– Keep movement controlled; avoid sagging or piking hips, flaring elbows, shrugged shoulders, or craning the neck.
– Only bring the knee as high as you can while maintaining neutral spine and level hips.
Spider Crawl Push Up Tips
‘- Start in a high plank with hands just outside shoulder width and wrists stacked under shoulders.
– Set a neutral spine by bringing ribs down, bracing the midsection, and squeezing glutes and quads.
– Keep your head in line with your body to maintain alignment.
– “Grip” the floor and lightly screw your hands outward to create shoulder external rotation and keep the shoulder blades wide without shrugging.
– Lower with elbows roughly 30–45 degrees from your torso as you descend.
– As you lower, bring the knee toward the same-side elbow without rotating the trunk or hiking the hips so the pelvis stays square.
– Press firmly through the whole hand to return to the plank and exhale as you press up.
– Let the chest and hips rise together on the way up.
– Keep the movement controlled and avoid sagging or piking hips, flaring elbows, shrugged shoulders, or craning the neck.
– Only drive the knee as high as you can while maintaining a neutral spine and level hips.
Spider Crawl Push Up Beginner Introduction
The Spider Crawl Push-Up (also called the Spiderman Push-Up) is a bodyweight push-up variation that combines a strong upper-body press with a same-side knee lift. The body stays long and straight like a plank while one leg moves, so the torso resists twisting as the chest lowers and rises. This creates a blend of strength, stability, and coordination, linking the upper and lower body in a single fluid motion rather than isolating one area at a time.
This exercise mainly challenges the chest, triceps, and front shoulders, while the abs, side abs, and glutes work hard to steady the midsection. Muscles around the rib cage and shoulder blade area contribute to shoulder control so the upper back and chest stay organized as weight shifts from side to side. Compared with a basic push-up, this version usually places more demand on the front of the core because one leg is moving and more pressure falls on a single arm at a time, making it better suited to people who already feel confident with regular push-ups.