Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Shoulders, Triceps
Target Muscle Group
Chest
Spiderman Push Up Overview
The Spiderman push up is a combination movement and a variation of the push up. It combines the push up exercise with a hip flexion to target the pushing muscles of the upper body as well as the core.
The Spiderman push up is named after its resemblance of the way peter parker (Spiderman) climbs buildings.
While the Spiderman push up does an excellent job at targeting the muscles used to perform the exercise, it is also a great way to work on your hip mobility.
Spiderman Push Up Instructions
- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
- Extend one leg at a time and assume a push up position with the legs straight but slightly wider than normal, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows. Simultaneously lift one knee out to the side and drive it towards your chest. Your torso will rotate slightly and you’ll feel your shoulder blades reposition on your ribcage, that’s perfectly normal.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back to the starting point by extending the elbows and driving your palms into the floor.
- Repeat for the desired number of repetitions on both sides.
Spiderman Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
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Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits.
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