Chest · Bodyweight
Spider Crawl Push-up
How to do the spider crawl push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a high plank. As you lower into a push-up, drive one knee up toward the same-side elbow, then return the leg as you press back up. Alternate sides each rep.
- 1Chest, shoulders, and triceps driving the push-up
- 2Obliques and abs working hard as the knee drives forward
- 3Level hips and a tight core through the crawl
Common mistakes
- Letting your hips sag or pike as the leg moves
- Flaring your elbows wide on the press
- Rushing so the knee drive turns into a sloppy kick
Muscles worked
The spider crawl push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, obliques, lower abs, front delts, and hip flexors assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- ObliquesSupport
- Lower AbsSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the spider crawl push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.