Decline Spider Push Ups
Decline Spider Push Ups is an advanced bodyweight strength exercise targeting the pectorals and obliques. Combining a decline push-up with a lateral knee drive engages the chest, core, and hip flexors simultaneously.
How to do it
- Place your feet on an elevated surface and assume a push-up position with hands slightly wider than shoulder-width.
- As you lower your chest toward the floor, bring one knee out to the side toward your elbow.
- Press back up and return the leg to the starting position.
- Repeat on the other side, alternating legs with each repetition.
- Continue for the desired number of repetitions.
Form cues
- Keep your core braced tight to prevent your hips from sagging.
- Elevate your feet on a sturdy bench or box at a comfortable height.
- Lower your chest slowly toward the floor while bringing one knee out to touch your elbow.
- Press firmly through your palms to return to the starting plank position.
Breathing: Inhale as you lower your body and drive your knee outward, and exhale powerfully as you press back up to the start.
Common mistakes
- Sagging hips cause lower back strain because the core gives out before the upper body.
- Rushing the knee drive reduces engagement in the obliques and destabilizes the push-up.
- Flaring the elbows out too wide places excessive stress on the shoulder joints.
Muscles worked
Primary: pectorals. Secondary: triceps, obliques, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp shoulder or wrist discomfort, ease off and choose a gentler push-up variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are Decline Spider Push Ups suitable for beginners?
Usually no, as this is an advanced movement that requires significant upper body strength and core stability. Beginners should start with standard incline push-ups.
Why do my lower back and hips sag during the movement?
This usually happens when core fatigue sets in. Focus on tucking your pelvis slightly and shortening your set if your form starts to break down.
How often can I include these in my home workouts?
Since they place heavy demands on the chest, shoulders, and core, 1 to 2 times per week with plenty of rest in between is plenty.