Spider Push-Up

PushBW

Push-up combined with bringing the knee to the same-side elbow on each descent, adding a dynamic hip-flexor and oblique challenge to the standard pressing pattern.

Demo: Calisthenics tutorial

Sets

3

Reps

8-12 per side

Rest

1 min

Contraindications

None significant.

Setup

Standard push-up position, hands slightly wider than shoulders.

Execution

  1. 1Lower the chest while simultaneously bringing one knee toward the same-side elbow
  2. 2Press back up as you return the foot to the starting position
  3. 3Alternate sides each rep
  4. 4Keep the hips level throughout

Key cues

  • Knee travels to the elbow, not across the body
  • Keep the hips square, don't rotate
  • Full press at the top before switching sides
  • Maintain plank integrity the whole rep

Common faults

  • Dropping the hips as the knee comes up
  • Excessive shoulder/torso rotation
  • Rushing through partial reps
  • Losing the plank line during the leg movement

Tweaks

  • Slow the tempo for more core demand
  • Elevate the feet for added difficulty
  • Add a pause at the bottom with the knee driven forward

Regressions

Hindu Push-UpStandard Push-Up

Progressions

T Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Core

Secondary: Hip Flexors, Obliques

Sources

Attribution: Calisthenics canon