Push-ups represent a staple exercise that nearly all traditional strength and conditioning programs incorporate.

There’s a ton of variety when it comes to push-ups, the different variations you include, the different progression an athlete is ready for and the like.

Spiderman Push-Ups are one of the many variations of push-ups that have developed over the years in fitness.

I think they’re a great option for a change-of-pace from time to time.


The problem with Spiderman Push-Ups is that most folks lose trunk control, sag their hips, arch their low back and miss out on a ton of benefits through improper technique.

If they’re too difficult, simply elevate the hands on top of a bench or plyo box to really lock everything in from a stability standpoint.

When you can lock in good technique by bracing your abs, controlling the descent (eccentric) component and taking your time with each motion, you’ll be on the fast-track to success for making gains in this movement.

Let’s face it: when performed properly, Spiderman Push-Ups provide an awesome challenge to the shoulders and abs!


If you’re ready to perform them from the floor with good body control, I’d kick things off with the Spiderman Push-Up (Alternating) variation.

Then, once you’re ready to step it up a notch, lock in with the Spiderman Push-Up (Same Side) variation.


One of the more challenging, but fun push-up variations, the Spiderman Push-Up packs a major punch for developing both shoulder strength and core strength. Be sure to lock in and use good technique!

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Article by TrueCoach

First published: December 20 2022

Last updated: January 11 2024