Bodyweight Floor Push Up
Chest·Intermediate·Compound
Exercise guide
Bodyweight Floor Push Up Spider-Man
The Bodyweight Floor Push Up Spider-Man is a dynamic push-up variation that combines upper-body strength with core and hip engagement. Adding the knee drive increases difficulty and coordination.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Push Up Spider-Man
- 01
Start in a high plank position with hands under your shoulders.
- 02
Brace your core and keep your body in a straight line.
- 03
Lower your chest toward the floor like a standard push-up.
- 04
As you push back up, bring one knee toward the same-side elbow.
- 05
Return the foot to the floor.
- 06
Repeat the push-up while alternating knee drives.
- 07
Continue alternating for the desired number of reps.
Performance tips
Cues that matter
- Keep your hips level throughout the movement.
- Move with control rather than speed.
- Engage your core before each rep.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Push Up Spider-Man work?
The Bodyweight Floor Push Up Spider-Man primarily targets the Abs. Supporting muscles include Chest, Shoulders, Triceps, Glutes.
Is the Bodyweight Floor Push Up Spider-Man a compound or isolation exercise?
The Bodyweight Floor Push Up Spider-Man is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Push Up Spider-Man?
The Bodyweight Floor Push Up Spider-Man is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Push Up Spider-Man?
The Bodyweight Floor Push Up Spider-Man is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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