Spiderman Push Up 101 Video Tutorial
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Overview
The Spiderman Push-Up is a bodyweight exercise primarily targeting the chest, with secondary emphasis on the abs, shoulders, and triceps. It involves performing a traditional push-up while simultaneously bringing one knee toward the elbow on the same side, mimicking a "spider" motion. This dynamic variation increases core engagement and challenges stability, making it an effective move for building upper body strength and improving coordination. No equipment is required, making it a convenient and efficient exercise for enhancing functional fitness.
How to Perform
Start Position: Begin by getting into a quadruped position on the floor. Place your hands directly under your shoulders and your knees under your hips. Tuck your toes to prepare for the push-up stance. Keep your back flat and your core engaged.
Push-Up Setup: Extend one leg at a time, straightening both legs while spreading them slightly wider than shoulder-width apart. Your elbows should be fully extended, and your head should remain in a neutral position, looking straight down at the floor.
Lowering Phase: Slowly lower your body toward the floor by bending your elbows while simultaneously retracting your shoulder blades. As you descend, bring one knee towards the elbow on the same side of your body, driving it toward your chest. This movement should cause a slight rotation in your torso as your shoulder blades adjust. This twisting motion is normal and helps activate your core.
Depth: Continue lowering your body until your upper arms are parallel to the ground or your chest nearly touches the floor. Keep your movements controlled and maintain stability throughout.
Push Back Up: Push through your palms to extend your elbows and lift your body back to the starting position. Make sure to maintain good form by keeping your core engaged and your body in a straight line as you return to the top.
Repetition: Repeat the movement, alternating sides each time you bring a knee toward your chest. Continue for the desired number of repetitions, ensuring both sides are worked evenly.
Tips
Arm Position: In the lowest part of the push-up, your arms should form a straight line from your wrists to your elbows, resembling an arrow shape rather than a “T” position. This ensures proper alignment and effective muscle engagement.
Maintain a Rigid Spine: Keep your spine straight and stable throughout the entire movement. Think of your body as a plank that moves up and down, with no sagging or arching in your lower back.
Engage Your Core and Glutes: Before lowering yourself, squeeze your glutes and brace your abdominal muscles to prevent your ribcage from flaring up. This will help keep your torso neutral and protect your lower back during the push-up.
Head Position: Keep your chin tucked and avoid looking forward. Instead, keep your gaze directed straight down at the floor. This will help maintain alignment in your neck and spine.
Activate the Chest Muscles: Imagine trying to squeeze your thumbs toward each other as you lower yourself. This mental cue can increase activation of your chest muscles, making the push-up more effective.
Avoid Forward Head Movement: Ensure that your head stays in alignment with your spine. Your chest should touch the floor simultaneously with your nose—don’t let your head jut forward.
Maximize Push-Up Range: Focus on pushing yourself as far away from the floor as possible at the top of the movement. Fully extend your arms, pressing through your palms to engage your chest, shoulders, and triceps.
Allow Full Shoulder Blade Movement: At the top of the push-up, make sure your shoulder blades move freely around your ribcage. Don’t cut the repetition short—this full range of motion ensures you're targeting all the relevant muscles and maximizing the benefits of the exercise.
How Not to Perform
Incorrect Hand Position: Don’t place your hands too wide or too narrow. Keeping them too wide can strain your shoulders, while placing them too narrow may reduce chest activation. Ensure your hands are positioned directly beneath your shoulders, maintaining a natural arm alignment.
Sagging or Arching Your Back: Avoid letting your lower back sag or your upper back arch excessively. This can lead to strain on your spine and reduce core engagement. Keep your body in a straight line, with your glutes and core engaged to protect your lower back.
Flared Elbows: Don’t let your elbows flare out to the sides at a 90-degree angle. This can put undue stress on your shoulder joints. Instead, aim to keep your elbows at about a 45-degree angle from your body as you lower yourself toward the floor.
Incomplete Range of Motion: Never cut the movement short. Incomplete push-ups, where you don't fully extend your arms at the top or fail to lower yourself completely to the floor, waste energy and reduce the effectiveness of the exercise. Ensure your chest comes close to the ground and your arms are fully extended at the top.
Raising Your Head: Don’t let your head jut forward or tilt upward during the movement. This can cause neck strain and disrupt your form. Always keep your head in a neutral position, with your chin slightly tucked and eyes looking straight down.
Misalignment in Knee Drive: Avoid bringing your knee too high toward your elbow or letting it drift too far out to the side. The knee should move toward the same side elbow in a controlled manner, with your torso rotating slightly to engage your core. Overextending the knee can lead to instability and reduce focus on the chest and triceps.
Breathing Mistakes: Don’t hold your breath while performing the exercise. Holding your breath can increase internal pressure, reducing your ability to perform the movement efficiently. Inhale as you lower your body, and exhale as you push back up.
Lack of Core Engagement: Don’t neglect your core during the movement. Allowing your abdominal muscles to disengage can lead to unnecessary strain on your lower back and reduce chest activation. Make sure your core is braced throughout the entire exercise, like you're performing a moving plank.
Pushing with Your Neck or Shoulders: Don’t push the floor with your neck or shoulders. The movement should primarily come from your chest and triceps. Focus on pressing through your palms and squeezing your pecs, not over-relying on shoulder or neck muscles.
Sloppy Control During Knee Drive: Avoid rushing the knee drive portion. The knee should be brought toward the chest slowly and with control. Don’t let the motion be erratic or sloppy, as this can reduce core engagement and increase risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
