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How To Do A Spiderman Push Up With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SPIDERMAN_PUSH_UPS.jpg" } }, "headline":"How To Do A Spiderman Push Up With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Spiderman Push Up With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_SPIDERMAN_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>You probably know Spiderman as the guy who was bit by a radioactive spider and became a web-slinging superhero. But did you know that there’s a pushup variation named after him? Here we’re going to teach you this unique exercise that will have you doing your best Spidey impression while getting an incredible core workout: the Spiderman pushup.</p> <p>To perform the Spiderman pushup, come into a full plank position as you would for a regular pushup. Bend your elbows and lower your chest to the floor. As you do this, bring your right knee to your right elbow. Press back up and bring your right knee back. Repeat, this time bringing your left knee to your left elbow. Besides the normal strength gains you get from a pushup—in your chest, shoulders, back, and more—this move targets the obliques. Those are the muscles on either side of your abs. It’s a great full-body move. </p> <p>If you’re new to working out, we recommend starting with the kickstand pushup. Get on all fours and press your torso slightly forward. Bend your elbows to drop to the ground just like you do for a normal pushup. As you do this, bring your right knee out to the side, letting it just touch the floor. Press yourself back up as you return your knee to the starting position, then repeat with the left leg. If that’s still too challenging, start with the kneeling pushup by performing a pushup on bent knees rather than up on your toes.</p> <p>Eventually, you’ll have the strength and flexibility to tackle the grasshopper pushup. Start in a full plank position. Bend your elbows to lower yourself to the floor. At the same time, lift your right knee up toward your chest and rotate your torso to bring your leg across your body. As your chest reaches the floor, rest your right leg briefly on the ground, then press back up and return your right leg to the starting position. Repeat with the left side. All of these variations on the pushup are tough, but they are definitely worth the effort.</p> <p>Now let’s learn how to do the best Spiderman pushup.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come into a plank position on your toes with your hands underneath your shoulders and your glutes squeezed.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-LR-1.jpg" class="img-fluid" alt="spiderman-1"> </picture> <li>Bend your elbows to drop your chest toward the floor. As you do this, bring your right knee to your right elbow.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-LR-2.jpg" class="img-fluid" alt="spiderman-2"> </picture> <li>Press back up and return your right leg to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-LR-4.jpg" class="img-fluid" alt="spiderman-4"> </picture> <li>Repeat the movement, this time bringing your left knee to your left elbow.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-LR-3.jpg" class="img-fluid" alt="spiderman-3"> </picture> <li>Continue alternating until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Keep your hands active throughout the pushup. Press the pads of your hands firmly into the ground and grip the floor with your fingers. This protects the wrists and fires the triceps and shoulders.</li> <li>Don’t let your elbows flare out during the pushup as this can cause pain in the shoulders. Instead, bring your elbows in close to your body and keep them there throughout the movement.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/spiderman-LR-5.jpg" class="img-fluid" alt="spiderman-5"> </picture> <li>Squeeze your glutes and keep your core tight just like you would for a normal pushup. It’s important that you keep your body aligned from head to toe in order to maximize the benefits from this move.</li> <li>Unlike a normal pushup, for the Spiderman pushup you should exhale as you drop toward the ground and inhale as you press back up. The exhale will push you through the toughest part of the move, while the inhale helps you reset for the next repetition.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>This move isn’t only for superheroes, but it’s definitely a difficult exercise. Only go as far to the floor as you can comfortably, especially when you’re first learning this move. It’s much more important that you have good form and protect your muscles and joints. Take it slow and push yourself a little bit more as you build strength and confidence.</p> <p>The kickstand pushup is a great precursor for the Spiderman pushup that is well worth trying. Since you start on your hands and knees rather than in a full plank, you’ll relieve a little bit of that tight core tension. But otherwise, these moves are nearly identical and make for a great progression as you move from a beginner to a more advanced level.</p> <p>Once you’re able, try the grasshopper pushup. Again, this move makes one little adjustment to the Spiderman pushup—a rotation of the torso—that will push you harder and give you incredible full-body results.</p> <p>You’ve got all the cues you need to do a perfect Spiderman pushup, so why not start today? Show off your Spidey skills next time you’re at the gym or do a few sets in your living room instead!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-grasshopper-push-ups/">Grasshopper Pushups</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kickstand-push-ups/">Kickstand Pushups</a>.</p> </section> </article>

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