Fist Spiderman Push Up

Muscles worked

Setup

1. Assume a high plank position with your weight supported on your knuckles (fists) rather than flat palms.
2. Place your fists directly under your shoulders with your wrists straight and neutral.
3. Extend your legs straight back with feet hip-width apart, engaging your core and glutes to form a straight line from head to heels.

How to do it

1. Lower your chest toward the floor while simultaneously lifting one foot and driving that knee toward the outside of the same-side elbow.
2. Inhale during the descent, keeping your elbows tucked at a 45-degree angle to your torso.
3. Exhale and push back to the starting position while returning your leg to the floor.
4. Repeat the movement on the opposite side, alternating legs with each repetition.

Form checklist

• Keep your wrists locked and neutral; do not allow them to bend or roll under your weight.
• Maintain a flat back and prevent your hips from sagging or hiking upward.
• Ensure the moving knee travels horizontally toward the elbow, staying parallel to the floor.
• Keep your gaze slightly ahead of your fists to maintain a neutral cervical spine.

Pro tips

• Actively 'crunch' your oblique as the knee approaches the elbow to maximize the core-strengthening benefits.
• Distribute your weight across the first two knuckles (index and middle finger) for the most stable and safe base.

Make it harder

• Pause for 1-2 seconds at the bottom of the rep when the knee is closest to the elbow to increase time under tension.
• Slow down the eccentric phase to a 3-second count to further challenge shoulder and tricep stability.

Frequently asked

What muscles does the fist spiderman push up work?

The fist spiderman push up primarily targets the glutes, pectorals, and quadriceps, and also works the hip flexors and serratus anterior as secondary muscles.

What equipment do you need for the fist spiderman push up?

The fist spiderman push up requires no equipment — just your body weight.

Is the fist spiderman push up good for beginners?

The fist spiderman push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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