CalisthenicsIn review

Spiderman Push-Up

A push-up that brings one knee toward the elbow on the same side as the chest lowers.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Place the hands on the floor under the shoulders, a little wider than the shoulders.
Step the feet back until the body is in one line from head to heels.

Do the rep

As you lower, lift one foot and bring the knee toward the elbow on the same side.
Press back up to straight arms and return the foot to the floor.
Do the next rep with the other leg.

What counts as a rep

A rep counts when the chest reaches a fist's height above the floor with the knee near the elbow, and the body returns to straight arms with both feet down.

One rep lowers the chest to a fist's height above the floor while one knee moves toward the elbow, and ends at straight arms with both feet down; count each side.

Breathing

Inhale as you lower; exhale as you press up.

Cues

Keep the hips low as the knee moves.
Lower the chest and move the knee at the same time.
Add a pause at the bottom when the reps get easy.

Common mistakes

Hips rise
What you seeThe hips lift high as the knee comes forward.
FixMake the knee movement smaller and keep the body low.
A low body keeps the push-up at full depth.
Half-depth reps
What you seeThe chest stops well above the floor.
FixLower until the chest is a fist's height above the floor on every rep.
Full depth makes the rep count.

Stop the set if

Stop if you feel sharp pain.
Stop if the hip or groin feels pinched.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence
Obliques · moderate confidence
Hip flexors · moderate confidence

Equipment

Bodyweight

Optional: Floor mat, Bench

A mat is optional. Hands on a stable bench raise the incline and reduce the load.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_push_up, the closest Wave 1 record.
The CSV says bilateral. The sides alternate, so the record counts both sides together, as the Wave 1 walking lunge (rule 1).
Skill tier intermediate: the push-up is done on three points of support with a hip movement, which takes months of training (rule 3). The CSV says beginner.
Anatomy adds the obliques and hip flexors to the CSV hint for the knee drive; the assigned review tier must confirm it.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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