Spider Push Ups: Video Tutorial & Exercise Guide
Spider Push-Ups: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from your head to your heels. Engage your core and keep your feet hip-width apart.
- Step 2: Begin the movement by lowering your chest toward the floor, as you would in a standard push-up. At the same time, bring your right knee toward your right elbow, keeping your foot off the floor and your body parallel to the ground.
- Step 3: Keep your core tight and elbows close to your body as you lower yourself into the push-up while maintaining control of your leg movement.
- Step 4: Push back up to the starting position and return your right leg to its original position.
- Step 5: Alternate sides by bringing your left knee toward your left elbow during the next rep. Continue alternating legs with each push-up for the desired number of reps.
Spider Push-Ups: Overview
Spider push-ups are a dynamic variation of the traditional push-up that not only targets the chest, shoulders, and triceps but also engages the core and obliques. The additional knee-to-elbow movement increases core activation and improves flexibility and mobility in the hips.
This exercise is great for building upper body strength and enhancing core stability, making it an effective full-body workout. By incorporating a twisting motion, spider push-ups also help improve coordination and body control.
Spider Push-Ups: Benefits
Spider push-ups combine the benefits of a standard push-up with added core and hip engagement, making this exercise highly effective for building overall strength and improving flexibility. The knee-to-elbow movement challenges the obliques, promoting better core stability and rotational strength.
This movement enhances shoulder stability and mobility while simultaneously strengthening the chest and triceps. Spider push-ups are also excellent for improving body control and coordination, making them a functional exercise for athletes and fitness enthusiasts.
Additionally, spider push-ups help increase flexibility in the hips and promote greater mobility in the lower body, making them an ideal exercise for improving full-body movement patterns.
Spider Push-Ups: Pro Tips & Advanced Techniques
Focus on keeping your core tight throughout the movement to prevent your hips from sagging or rotating excessively. Keep your elbows close to your body as you lower yourself into the push-up, and control the movement of your legs to fully engage your core. For an added challenge, try pausing when your knee reaches your elbow to increase time under tension. Ready to take your push-up game to the next level? Let’s go!
Spider Push-Ups: Progression Plan
Beginner
Intermediate
Advanced
Spider Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Spider Push-Ups target?
+Spider push-ups primarily target the chest, shoulders, triceps, and core muscles, including the obliques. The leg movement also engages the hip flexors.
Are Spider Push-Ups suitable for beginners?
+Spider push-ups are more advanced than regular push-ups, but beginners can start with standard push-ups and gradually incorporate the knee-to-elbow movement once they are comfortable with their form.
How can I make Spider Push-Ups more challenging?
+To increase the difficulty, slow down the movement, pause when your knee touches your elbow, or wear a weighted vest. You can also perform the exercise on an unstable surface, such as a Bosu ball, to further engage your core.
How often should I include Spider Push-Ups in my routine?
+Incorporate spider push-ups 1-2 times per week as part of your upper body or full-body workout. They pair well with other push-up variations or core exercises for a complete workout.
What common mistakes should I avoid when doing Spider Push-Ups?
+Avoid letting your hips sag or rotating excessively during the movement. Keep your core engaged and focus on maintaining proper form to avoid injury and maximize muscle activation.
