First of all thanks for landing this article, if you are searching for How To Do Spiderman Push-Up Properly then we must say you are in the right place.
So without getting into the query less directly jump on the Spiderman Push-Up
- Force: Push
- Important stabilizers of supporting leg and core: Internal and External Obliques, Tensor Fasciae Latae, Sartorius, Quadriceps, Iliopsoas.
- Dynamic stabilizer: Biceps Brachii (short head only)
- Synergists: Rectus Femoris, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Triceps Brachii, Iliopsoas, Tensor Fasciae Latae, Pectoralis Major, Anterior Deltoid.
- Target muscle: Sternal (Lower) Pectoralis Major
- Mechanics: Compound
How To Do Spiderman Push-Up?
- Get on your hands and knees, with your hands positioned a little wider than shoulder-width apart.
- Extend your feet backward and straighten your body so that your body weight is being supported by your hands and toes.
- Keeping your body straight and rigid, inhale as you lower your chest to the floor by flexing your elbows.
- At the same time, raise one knee out to the side and try to touch it to the corresponding arm.
- Exhale as you reverse the movements and return to the starting position.
- Keep repeating, each time alternating the knee that you raise out to the side.
- The point of raising one knee out to the side is to put your body out of balance and therefore force the recruitment of stabilizer muscles, especially in your core.
- It also challenges your balance and coordination.
- As with all horizontal upper-body pushing exercises, when performing the spiderman push-up, keep your elbows slightly tucked into your body to preserve shoulder health.
- Before using the spiderman push-up, master the standard push-up and the one-leg push-up.