How to Perform a Spiderman Push-Up

The spiderman push-up is one of the many variations of the classic push-up procedure. This variation adds in hip flexion. It is so named as the action resembles Spider-Man climbing up a wall, though just on the floor. The spider-man push-up is excellent for improving hip flexibility and incorporating an oblique crunch.

Equipment Required: none

Technique

1. Start in the standard push-up position, with your hands under your shoulders and your body in a straight line
2. As you lower your torso towards the floor, bend your elbows out to the side.
3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
4. As you press back up, return the leg back to the starting position.
5. Repeat this action, alternating sides.

Key points to remember

• Keep the hips off the floor, and try to minimize rotation of the hips
• Stabilize and activate the core muscle groups.

Exercise Alternatives

• You can bring your knee further forward to touch it to your elbow.

The Workout

Repeat this action as many times as required. See Push-Up Workouts for example training programs.

Note

Make sure that the exercise is repeated using the other arm.

Resources

• List of variations of the Push-Up
• Description of the standard push-up technique
• Alternatives to the Push-Up
• Push-Up Workouts

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