The Spider-Man pushup is an advanced pushup progression that trains the chest, triceps and shoulders. The movement also strengthens the core and improves balance.
Begin on all fours placing your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise.
As you lower into the pushup, pull one knee up and towards the elbow of the same side. Pause, then push your body back up and return the lifted leg back to the starting position. Alternate sides.
Do not let the elbows flare out. Keep the elbows close to your sides throughout.
Keep the core tight and back flat throughout the movement.