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Spiderman Push Ups

A spiderman push up is an advanced progression to the standard push up. This tricky move is the perfect way to add variety to a workout, target new muscles, and, of course, introduce a whole new layer of difficulty to an already challenging exercise.

3 Benefits of Spiderman Push-Ups

Including spiderman push-ups in your workout routine can have several benefits:

  1. 1. Spiderman push-ups activate more muscles than standard push-ups. Although the spiderman push-up works many of the same muscle groups as the traditional push-up, it emphasizes activation in your core, shoulders, and chest.

  2. 2. Spiderman push-ups can increase upper body strength. Spiderman push-ups build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs.

  3. 3. Spiderman push-ups can improve core strength and stability. As you lift your leg during the exercise, you activate core muscles to stabilize yourself more than a regular push-up. A strong core can help prevent poor posture and lower back injury.

Step-by-Step Instructions

Spiderman pushups require very little to get started. All you need is an open space roughly the size of a yoga mat (with a little extra elbow room to each side), and a mat for comfort (if desired).

  1. Start in a plank position, your hands slightly wider than shoulder-distance apart, but directly under your shoulders. Your body should form a straight line from heels to head.

  2. Tighten your core and begin bending your elbows, so they angle backward at 45-degrees from your body as you lower your chest toward the floor. Inhale as you move through the lowering phase of the exercise.

  3. Pick up your right foot and draw your right knee up and out, so your right knee reaches your elbow just as your chest hovers about an inch or two from the mat.

  4. Reverse the movement, extending your elbows to press up to the plank position as you simultaneously extend your knee and return your right foot to the floor. Exhale as you press yourself back to the starting position.

  5. Repeat to the opposite side, this time bringing your left knee to your left elbow.

  6. When you complete a full set (aim for at least 8-10 pushups, alternating sides), place your knees on the ground and kneel before you move to standing.


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