Spiderman Push Ups
Spiderman push-ups are a dynamic variation of the classic push-up, where the hip and core muscles are additionally engaged. As you lower yourself, one knee is brought to the side towards the elbow, which also promotes hip mobility. This exercise not only trains the chest, shoulders, and triceps but also the abdominal muscles. Spiderman push-ups are a great alternative or addition to classic push-ups or mountain climbers to improve mobility and body control.
Spiderman Push Ups - the correct execution
- Start in the push-up position
- Place hands shoulder-width apart
- Make sure core is firm and push lower back out (PPT)
- Bend the elbows and lower the chest towards the floor
- Simultaneously pull one knee to the shoulder
- Change leg after each repetition
Which muscles are trained by Spiderman Push Ups?
Primary trained muscles for Spiderman Push Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Secondary trained muscles for Spiderman Push Ups
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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Similar exercises to Spiderman Push Ups
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.