Chest
Spider Push Ups
A push up where one knee comes to the outside of the same elbow as you lower. It works your chest and arms, and your core has to hold you steady with one foot off the floor.
- Works
- Chest, triceps, front shoulders, core, obliques
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands a little wider than your shoulders and your body in a straight line.
- 2As you lower into a push up, lift one foot and bring that knee toward the outside of the same elbow.
- 3Push back up and return your foot to the plank.
- 4On the next rep, bring the other knee to the other elbow. Keep alternating sides.
Cues
- Knee and chest reach the bottom together.
- Elbows at about 45 degrees from your body.
- Hips stay low and level.
Common mistakes
- Hips twisting as the knee comes up. Bring the knee only as far as you can while your hips stay level.
- Elbows flared straight out. That puts the load on your shoulders. Tuck them to about 45 degrees.
- Cutting the push up short. Lower until your chest is a few inches from the floor. If you can't, use the easier version.
Easier
Put your hands on a bench or box. Or split it up: do a push up, then bring one knee to your elbow from the plank.
Harder
Take 3 seconds to lower, or pause at the bottom with your knee at your elbow.
Try it: 3 sets of 8 to 12 reps, alternating sides, or 30 seconds on and 30 off.
What muscles do spider push ups work?
Everything a regular push up works: your chest, shoulders and triceps. Lifting one leg and bringing it to your elbow adds more work for your abs and the sides of your waist, which have to hold you steady.
