Welcome to Fitness Friday, where I talk about my favourite move of the week!

This week, it’s all about the Spiderman press-up… what a great name! It does make you feel like a superhero once you can master this brilliant upper body and core exercise.

No equipment is needed for this and it can be done absolutely anywhere. All you need is your own body weight! 


I did this exercise today with my trainer Amanda at BodyByrne Fitness, as part of my upper body workout – chest, shoulders, triceps and core.

This move is brilliant for anyone stuck for time, because it incorporates your upper body along with your core, and really targets the oblique muscles that help us to get that nipped-in waist in time for summer 😉

It can be done two to three times a week for a strong upper body and core. 

For more experienced gym-goers, try putting your feet up on a bench, as I did below, to make it a little bit more difficult. It really works!

Spiderman Press-ups

How to do the Spiderman press-up:

Spiderman press-up

1. Get into the standard pushup position and engage your core, tightening your belly button in towards your spine to help protect your lower back. 

2. As you lower your body towards the floor, lift your right foot off the floor, swing it out sideways, and try to touch your knee to your elbow.

3. Reverse the movement, then push your body back to the starting position.

4. Repeat, touching your left knee to your left elbow. Continue to alternate back and forth.

Amanda suggests doing the Spiderman press-up in 3 sets of 10 reps and building on it gradually from there.


Have you tried any great new fitness moves this week? Tag #RosannaDavisonNutrition and #FitnessFriday on Instagram or Twitter or come on over to my Facebook to say hello :)