How to Do a Spiderman Pushup


Where there's a will, there's a way. And the will to get stronger and engage more muscle groups has led to the creation of some advanced and imaginative strength-training techniques. The Spiderman pushup will give you all the normal goodies that a regular pushup will -- stronger chest, shoulder and arm muscles -- but you will also benefit from greater core strength and stability. This happens because you're multitasking during this pushup; maintaining a plank position through your torso while moving your legs.

  • Warm up for five to 10 minutes performing dynamic movements. Run on the spot, do a series of jumping jacks or burpees to prepare your muscles for the Spiderman pushup.

  • Come onto your hands and knees on the floor. Position your hands a little bit wider than your shoulders and hug your elbows in toward your sides. Walk your feet back, straighten your legs and tighten your abs. Maintain a straight line through your legs and torso while in this position.

  • Lower as if you were going to perform a normal pushup. During your descent, lift your left foot off the floor and move your left knee toward your left elbow. Take a brief pause and then straighten your left leg, return your left foot to the floor and rise to the starting position. Repeat the maneuver on your right side.

  • Perform strength-training routines two to three days a week on non-consecutive days. Work the Spiderman pushups into the beginning of your workout. Do six to eight reps if you are aiming to build strength; or 12 to 15 reps for muscular endurance.

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