Are you looking to add some variety to your workout routine and take your push-ups to the next level? Look no further than the spiderman push-up!
Not only that, but the spiderman push-up also improves balance, stability and coordination.
So, if you’re ready to crawl your way to a stronger, leaner body, keep reading to learn more about the spider push-up and how to incorporate it into your workout routine.
What is Spiderman Push Up
A Spiderman push-up is an advance variation of the traditional push-up exercise that targets the core, shoulders, and back muscles.
The exercise is named after the superhero Spider-Man, as it resembles the way he moves in the comic books and movies.
In a Spiderman push-up, the performer brings one knee to elbow, creates a dynamic movement that challenges the core and improves stability, it also engages the shoulders and back muscles, making it a full-body exercise.
The Spiderman push-up can help to improve balance, coordination and overall body control.
Additionally, it’s a great way to mix up the traditional push-up and add an extra challenge to your workout routine.
Benefits of Spiderman Push Up
The spiderman push-up is a great way to add variety to your workout routine and challenge your upper body strength.
It provides several benefits, including:
1. Core strength
The twisting motion of the Spiderman push-up targets the oblique muscles in the core, helping to strengthen and tone the abdominal muscles.
2. Improved stability
The dynamic movement of the exercise challenges the stabilizer muscles in the shoulders and back, which helps to improve balance and coordination.
3. Full-body workout
The Spiderman push-up is a compound exercise that works multiple muscle groups at once, including the chest, triceps, shoulders, back, and core.
4. Cardiovascular fitness
It is a high-intensity exercise that can improve cardiovascular fitness when performed in a circuit or high-rep format.
5. Athletic performance
It can help to improve agility, power, and overall athletic performance.
6. Calorie burning
It is a great exercise to help burn calories, which is important if you’re looking to lose weight.
Performing the same exercise over and over can become monotonous, the spiderman push-up is a great way to add variety to your workout routine and keep things interesting.
Muscles Worked During Spiderman Push Up
The Spider-Man push up is a compound exercise that targets multiple muscle groups, including:
They also engage the core muscles, back, as they help to stabilize the body during the exercise.
Here’s how these muscles are engaged during the Spider Push-up:
- Chest muscles: These muscles are responsible for pushing the body up and down.
- Triceps: The triceps are responsible for extending the arm.
- Core: The oblique muscles in the core are targeted during the twisting motion of the exercise, helping to strengthen and tone the abdominal muscles.
- Shoulders: The shoulders and rotator cuff muscles are worked as you hold your body in the plank position and perform the push-up motion.
- Back: The back muscles are also engaged as you perform the exercise, particularly the lats and the lower back muscles.
- Glutes and legs: As you bring your knee to your elbow, your glutes and legs are also working to stabilize your body during the movement.
How To Perform a Spiderman Push-Up
- Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart.
- Your body should form a straight line from your head to your heels.
- Lower your body towards the ground as you bring one knee towards the same-side elbow.
- Push back up to the starting position, extending the leg back out and returning to the traditional push-up position.
- Repeat the exercise on the other side, alternating legs with each rep.
Remember, it’s important to use proper form when performing the spiderman push-up to get the most out of the exercise.
Tips and Technique For Doing Spiderman Push Ups
1. Keep your body in a straight line
Maintaining proper form is crucial when performing the spiderman push-up.
Keep your core tight and your body in a straight line throughout the exercise to avoid arching your back or letting your hips sag.
2. Use proper hand placement
Keep your hands slightly wider than shoulder-width apart, this will help to engage your chest muscles and prevent strain on your shoulders.
3. Focus on the twist
The twisting motion is what makes the spiderman push-up different from a traditional push-up, so make sure to focus on the movement and bring your knee as close to your elbow as possible.
4. Go slow and steady
It is a challenging exercise, so don’t rush through the movement.
Take your time and focus on proper form and technique, rather than speed.
5. Keep your head neutral
Keep your head in a neutral position, looking at the floor, avoid looking up or down as this can put strain on your neck.
6. Warm up properly
As with any exercise, it’s important to warm up properly before performing it.
A few minutes of light cardio, such as jogging in place or jumping jacks, can help to prepare your muscles for the workout.
7. Progress gradually
If you’re new to the exercise, start with a small number of reps and sets, and gradually increase as you build strength and endurance.
8. Breathe properly
Remember to breathe properly while performing the exercise, inhale while you lower your body and exhale when you push up.
By following these tips and focusing on proper form and technique, you can get the most out of the spiderman push-up and avoid injury.
Variations and Modification of Spiderman Push Up
Variations are a great way to mix up your spiderman push up routine and keep it fresh.
With a little creativity and variety, you’ll never get bored of mastering this classic move!
Here are some variations and modifications that you can use to make the spider push up easier or more challenging, or adapt it to your fitness level.
1. Spiderman Plank
If you’re not ready to do Spider-Man push-ups, try doing regular push-ups followed by a plank with a knee pull.
Spiderman plank workout is a great way to progress to spiderman push up.
Unlike a regular plank that revolves around a static position, the spiderman plank involves dynamic movement.
How To Do
- Start to get in a push-up position, bend your elbows and rest your weight on your forearms instead of on your hands.
- Your body should form a straight line from your shoulders to your ankles.
- Bring your right foot forward and place it next to your right hand (or as close as you can).
- Return your leg to the starting position and repeat with your left leg.
2. Walking Spiderman Push up
A walking spiderman push-up is a variation of the traditional Spider-Man push-up that adds an extra challenge to the exercise by incorporating a walking motion.
This variation not only targets the core, shoulders, and back muscles, but also adds an extra cardiovascular component to the exercise. As with any exercise, make sure to use proper form, progress gradually and listen to your body.
How To Do
- Start in a traditional push-up position and then bringing one knee to the same-side elbow as you lower your body.
- However, instead of returning to the starting position, you then push back up and walk your hands forward.
- Keep your feet in the same position, and repeat the exercise on the other side.
3. Elevated Spiderman Push Up
An incline spiderman push-up is an advance variation that increases the difficulty level by elevating the feet.
It is performed by placing the feet on an elevated surface such as a bench, step or even a stair while the hands are on the ground.
This changes the angle of the exercise, placing more emphasis on the chest, shoulders, and triceps.
How To Incorporate Spiderman Push Ups Into Your Workout Routine
Here are some ways to incorporate it into your workout routine:
- As a standalone exercise: It can be done as a standalone exercise, adding 2–3 sets of 8–12 reps to your workout routine.
- As a finisher: spider men push-up can be added as a finisher at the end of your workout, adding 2–3 sets of 8–12 reps.
- Incorporate it into your push-up routine: Incorporate it into your regular push-up routine.
- Add it to your upper body workout: Incorporate it into your upper body workout, adding 3–4 sets of 8–15 reps.
- Incorporate it into your circuit training: Incorporate it into your circuit training, in between other exercises like pull-ups, rows, etc
Recommended Number of Reps and Sets
The recommended number of reps and sets for the spiderman push-up will vary based on your fitness level and goals.
However, as a general guideline:
- Beginners: Start with 2-3 sets of 5-8 reps on each side. Focus on proper form and technique, rather than speed or number of reps.
- Intermediate: Increase the number of reps to 10-15 and the number of sets to 3-4. Start to add more variations of the exercise and use weights to increase the difficulty level.
- Advanced: Aim to do 3-4 sets of 15-20 reps on each side. Mix up the exercise with different variations and use weights to challenge your body.
You can adjust the number of reps and sets based on your personal fitness level and goals.
Additionally, make sure to progress gradually and not do too much too soon.
Spiderman Push Up Alternatives
An incline push-up is a variation of the traditional push-up that is performed with your hands on an elevated surface, such as a bench or step.
This variation is easier than the traditional push-up and can be a good starting point for those who are new to the exercise.
If you’re not quite ready for the spiderman push-up, start with regular push-ups to build strength and endurance.
3. Push-up with knee tuck
This variation adds a knee tuck to the traditional push-up, targeting the abs and obliques.
Push-up with leg raise: This variation adds a leg raise to the traditional push-up, targeting the glutes and legs.
4. Plyometric Push-ups
This variation adds a jump or explosive movement to the push-up, making it more cardio-intensive and challenging.
5. Medicine Ball Push-ups
This variation adds a medicine ball to the traditional push-up, making it more challenging for the chest, triceps, and core muscles.
These alternatives can be used to keep challenging your body and avoid boredom.
In conclusion, the spiderman push-up is a challenging and dynamic exercise that targets multiple muscle groups, including the chest, triceps, core, shoulders, and back.
The exercise is designed to improve core strength, stability, and cardiovascular fitness, making it an excellent addition to your workout routine.
Remember to use proper form, progress gradually, mix up the exercise with different variations and use weights to challenge your body.
Are Spiderman push ups hard
Spiderman push-ups can be challenging for some people as it engages multiple muscle groups, requires stability and coordination.
However, the difficulty level of the exercise can be adjusted by adjusting the number of reps and sets, using different variations, and using weights.
How To modify Spiderman push ups
Spiderman push-ups can be modified to make them easier by reducing the range of motion and/or using an elevated surface.
For example, doing the exercise on the knees instead of the toes and/or using a bench or step instead of a box.
It’s also possible to start with regular push-ups and then progress to the Spiderman push-ups.
- Push-Ups: How-To, Muscle Worked, Benefit, Variations
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