Spiderman pushup (Pushup jack)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Pectoralis major (sternal head)

Technique

1. Start in a high Plank position on your hands.
2. As you lower into a Pushup , bring one knee toward the elbow on the same side.
3. Push back up and return the leg to the starting position before repeating on the other side.

Form tips

1. Keep your body parallel to the ground and do not rotate the hips.
2. The knee must move laterally toward the elbow and not rest on the floor.

Similar Exercises

• Staggered pushup
• Side-staggered pushup
• Knee archer pushup
• Archer pushup
• T-pushup

Equipment

• Ground (hands or body)