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Spider Crawl Push-Up Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Push-Up Jack demonstration

Push-Up Jack
3
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
4
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
5
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
6
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
7
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
8
Bodyweight Kneeling Push-Up Row demonstration

Bodyweight Kneeling Push-Up Row
9
Reverse Push-Up demonstration

Reverse Push-Up
10
Kettlebell Deep Push-Up demonstration

Kettlebell Deep Push-Up
11
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
12
Ring Dip demonstration

Ring Dip

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Spider Crawl Push-Up trains

Primary Deltoid Anterior Pectoralis Major Sternal Head Triceps Brachii

Secondary Gluteus Maximus Obliques Quadriceps Rectus Abdominis

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