How to Do a Spiderman Pushup

Man exercising

Where there's a will, there's a way. And the will to get stronger and engage more muscle groups has led to the creation of some advanced and imaginative strength-training techniques. The Spiderman pushup will give you all the normal goodies that a regular pushup will -- stronger chest, shoulder and arm muscles -- but you will also benefit from greater core strength and stability. This happens because you're multitasking during this pushup; maintaining a plank position through your torso while moving your legs.

Warm up for five to 10 minutes performing dynamic movements. Run on the spot, do a series of jumping jacks or burpees to prepare your muscles for the Spiderman pushup.

Come onto your hands and knees on the floor. Position your hands a little bit wider than your shoulders and hug your elbows in toward your sides. Walk your feet back, straighten your legs and tighten your abs. Maintain a straight line through your legs and torso while in this position.

Lower as if you were going to perform a normal pushup. During your descent, lift your left foot off the floor and move your left knee toward your left elbow. Take a brief pause and then straighten your left leg, return your left foot to the floor and rise to the starting position. Repeat the maneuver on your right side.

Perform strength-training routines two to three days a week on non-consecutive days. Work the Spiderman pushups into the beginning of your workout. Do six to eight reps if you are aiming to build strength; or 12 to 15 reps for muscular endurance.


If you're a newbie to strength training, concentrate on performing normal pushups with solid technique before attempting the Spiderman.

If you are tight through your hips and pelvis, don't force or jerk your knee toward your elbow. Include some yoga hip-opening moves -- Warrior II and Lizard pose -- into your workout to increase your flexibility.


Do not perform any type of pushups if you have injured your wrists or shoulders.