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May 02, 2022
Ready to unlock your superhero strength with spiderman push ups? Good news! If you’ve mastered the standard push up, the spiderman variation is easy to pick up. If you’re new to push ups, this variation may take time to learn but it is accessible with a number of modifications. The spiderman push up engages the entire body, challenges stabilization and activates anti-rotation within the core, so it's definitely worth learning, which you are now about to do.
A spiderman push up is an advanced progression to the standard push up. The name comes from how the movement looks: Spiderman moving around his environment. The exercise itself is simple, as you lower yourself into the push up, drive one knee towards your elbow but executing it with proper form and tension is a full-body effort. Practice proper form and progressions and eventually work your way up to moving as strong and smooth as a superhero.
Benefits of Spiderman Push Ups: The spiderman push up is a multi-joint, functional exercise that requires your body to move through different ranges of motion. What makes this movement functional is its similarities to moving the body naturally in everyday life (ex: crawling, getting up off of the ground). When completing this movement, you have to actively engage your muscles, stabilize throughout the entire range of the push up and coordinate each repetition. The spiderman form specifically challenges the body to stabilize and move with only three limbs in contact with the floor, making it especially challenging for the core. As one leg comes off of the floor, it is the core stabilizers and oblique’s job to prevent the entire body from rotating off-center, towards the moving leg. Incorporating anti-rotational movements like the spiderman push up can help improve lower back and core strength. Expect to feel a full-body challenge when completing the spiderman push up.
Spider Man Push Up Muscles Worked: Similar to the standard push up, the spiderman push up activates the upper body and core and incorporates additional muscles of the lower body. This movement activates the chest, triceps, shoulders, deep stabilizer muscles of the core, obliques, hips and quadriceps.
Depending on your fitness goals, spiderman push ups can be incorporated into your routine several ways. If you aim for more hypertrophy driven results then shoot for 3-4 sets for 8-12 repetitions.
Want to challenge your strength? Add additional resistance like a sandbag or plate on your back and work through 4-5 sets of 4-6 repetitions. If you’re looking for a high intensive, cardiovascular challenge, complete as many repetitions as you can within a 1-2 minute timeframe.
With any variation of the push up, form is critical. Make sure that you’re able to maintain proper alignment and core tension throughout your desired set/reps scheme and stimulus.
Here are some regression and progression exercises to make the spiderman push up easier or harder.
Incorporate a new variation of the push up into your routine that challenges your entire body. The spiderman push-up engages multiple muscle groups, targets stabilization and activates anti-rotation within the core. Your superhero strength awaits.
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