Spider Crawl Push Up

Pectoralis MajorAbdominalsDeltoidsTricepsBody WeightBeginner
1. Begin in a high plank position, with your hands shoulder-width apart and your body in a straight line from head to toe. 2. Lower your body towards the ground by bending your elbows, keeping them close to your sides. 3. As you lower yourself, bring your right knee up towards your right elbow, aiming to touch them together. 4. Push through your palms to straighten your arms, lifting your body back into the high plank position. 5. Repeat the same movement on the left side, bringing your left knee towards your left elbow as you lower down. 6. Continue alternating, bringing your knees towards your elbows with each repetition. 7. Perform the push-ups and spider crawl movement simultaneously, ensuring that your movements are controlled and your core is engaged throughout the exercise. 8. Repeat for the desired number of repetitions or as instructed.

How to perform the Spider Crawl Push Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Spider Crawl Push Up using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your pectoralis major rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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