Primary muscles: Core
Secondary muscles: Obliques, chest, shoulders, arms
Equipment: No equipment
SPIDERMAN PUSH UPS INSTRUCTIONS
1. Place your hands under the shoulders and extend your legs back.
2. Start bending your elbows as you bring your left knee to the left shoulder.
3. Push up and return to the starting position.
4. Repeat on the right side and keep alternating sides until the set is complete.
PROPER FORM AND BREATHING PATTERN
Before you can do spiderman push ups you need to be able to do a regular push up. Remember to keep your spine neutral, engage your core muscles and exhale as you push yourself back up. Keep your knees high and away from the floor and make sure that your movement is fluid and well coordinated. By the time you get to the bottom of your push up your knee needs to be up.
The spiderman push up challenges your coordination and balance and works the core muscles and the upper body. This is a great bodyweight exercise that gets your heart pumping, strengthens the muscles and burns a ton of calories in a short period of time.
SETS AND REPS
Start with 30 sec sets or with 10 to 15 reps and increase with time. This is an advanced move so make sure that you start with regular push ups and spiderman planks, and then you can safely advance to spiderman push ups.
To calculate the number of calories burned doing spiderman push ups, enter your weight and the duration of the exercise: