Technique
Start in a plank position and perform a push-up. As you lower down, bring one knee toward the same-side elbow, then return to plank position as you push up. Alternate sides.
A dynamic push-up variation that combines the standard push-up with a knee-to-elbow movement to target the core, chest, and shoulders while improving coordination.
Start in a plank position and perform a push-up. As you lower down, bring one knee toward the same-side elbow, then return to plank position as you push up. Alternate sides.
Begin in a plank position with hands slightly wider than shoulders, body forming a straight line from head to heels.
Return to the starting plank position after completing the Spider-Man push-up sequence.
Bring knee to elbow, maintain plank position, alternate sides, control movement
Not maintaining plank position, poor coordination, moving too fast, incomplete movement
Increase speed, add variations, or perform more complex movements.
Perform from knees, reduce knee movement, or practice basic push-ups first.
Maintain proper form to avoid shoulder and lower back strain. Stop if you experience pain in the shoulders, wrists, or lower back. Keep your core engaged throughout.