Spider-Man push-up

Chestintermediaterepsno equipment

A push-up in which, while the body lowers, one foot leaves the floor and that knee swings out to the side toward the same-side elbow, then returns as you press up; the sides alternate every rep.

How to do it

1. Start in a high plank: hands flat slightly wider than the shoulders, fingers forward, arms straight; feet hip width on the balls of the feet; body in one straight line from head to heels, gaze at the floor.
2. Bend the elbows (about 30-45 degrees out from the ribs) to lower the body; at the same time lift the right foot off the floor and swing the right knee out to the side, along the floor, toward the right elbow.
3. At the bottom, chest 3-5 cm above the floor, the right knee is next to or just behind the right elbow, outside the arm, with the hips level and not piking up.
4. Press the floor away to straighten the arms while the right leg returns back to its starting spot.
5. Repeat with the left knee toward the left elbow, alternating sides each rep. Hands never move.

Muscles worked

addominali, obliqui, quadricipiti, pettorali, tricipiti, deltoidi