What muscles does the Spiderman Push-Up work?

The Spiderman Push-Up mainly works the chest, triceps and obliques.

What equipment do you need for the Spiderman Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Spiderman Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Spiderman Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Spiderman Push-Up

As you lower into a push-up, drive one knee toward the same-side elbow, alternating each rep.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Triceps, Obliques
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Spiderman Push-Up work?: The Spiderman Push-Up mainly works the chest, triceps and obliques.
What equipment do you need for the Spiderman Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Spiderman Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Spiderman Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Spiderman Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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