Spider-Man Push Up
Today we will learn the Spiderman Push-Up , an advanced push-up variant that strengthens the chest , triceps , shoulders and core . In addition to improving stability, the exercise activates the hips and obliques, making it a full-body exercise.
Correct technique and execution
How to do the Spiderman Push-Up :
- Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line.
- As you lower into a push-up, pull your right knee up toward your right elbow.
- Push up to the starting position again, and repeat with the left knee.
- Continue to switch sides for each repetition.
Common errors
- Not activated core: Make sure to keep your hips up and your core tight to avoid overloading your lower back.
- Limited range of motion: Focus on bringing the knee all the way towards the elbow for optimal muscle activation.
Modifications and variations
- Modified version: For beginners, the exercise can be performed on the knees to reduce the level of difficulty.
- Explosive Spiderman Push-Up: Add an explosive jump between reps for extra challenge.
Sets and repetitions
Aim for 3 sets of 8-10 repetitions on each side.
Breathing technique
Breathe in as you lower your body, and breathe out as you push back up. Maintain steady breathing as you pull the knee toward the elbow.