Spider push-up

A compound exercise for the chest, with help from the triceps, obliques, front delts. Equipment: no equipment.

Orbit

Drag to rotate

WorksChestTricepsObliquesFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Start in a push-up position.
As you lower, bring one knee toward the elbow
Alternate sides each rep

Muscles worked

Spider push-up: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Obliques
Front delts

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all spider push-up alternatives.

Push-up with rotationNo equipment
Archer push-upNo equipment
Ball chest passMedicine ball
Ball push-upMedicine ball
Band chest pressResistance bands
Banded push-upResistance bands

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

Put the spider push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
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