How to Do a Spiderman Pushup

By Linda Kaban

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.

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

References

About the Author

Linda Kaban is a certified yoga teacher and professional life coach who specializes in helping people achieve their fitness goals. With a bachelor's degree in the humanities, Kaban has been writing since 1998 and has been published in YOGALife magazine along with other healthy living publications.

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