Spider-Man Push Up

The Spiderman Push-Up is an advanced variation of the classic push-up that combines upper body strength with core activation and hip movement. This exercise strengthens the chest, shoulders, triceps, abs and hips while improving balance and coordination. The is ideal for those who want to take their strength training to the next level.

Correct Execution of the Spiderman Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed slightly wider than shoulder width and your body in a straight line from head to heels.
  2. Engage your core muscles and lower your body toward the floor as you would in a regular push-up.
  3. As you lower yourself, bring the right knee toward the right elbow without rotating the hip.
  4. Press up to the starting position and return the right leg to the starting position.
  5. Repeat the movement on the left side.
  6. Continue to switch sides for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips drop: Keep the hips in a straight line with the body to avoid unnecessary strain on the lower back.
  • Too wide hand placement: Place hands slightly wider than shoulder width, but avoid placing them too far out, as this can reduce the effectiveness of the exercise.
  • Inadequate activation of core muscles: Keep abdominals tight to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees to reduce stress and focus on proper form.
  • Advanced: Add an extra push-up between each Spiderman move, or increase the pace to challenge endurance.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions on each side, depending on your strength level and comfort. Focus on quality of movement rather than quantity.

Breathing

Inhale as you lower your body and exhale as you push up. Controlled breathing helps maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Spiderman Push-Up:

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