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The Benefits And How-to Of Spiderman Pushups

Published August 10, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

the-benefits-and-how-to-of-spiderman-pushups
<script type="application/ld+json"> { "@type":"BlogPosting", "headline":"The Benefits And How-to Of Spiderman Pushups", "datePublished":"August 10, 2019", "description":"Tired of regular pushups? Spiderman pushups change up your routine while building muscle in your chest, core, and legs.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/07/spiderman-pushups-thumbnail.jpg" }, } ] } </script> <article> <div> <ul> <li><a href="#section1">How To Do Spiderman Pushups</a></li> <li><a href="#section2">What Are Spiderman Pushups Good For?</a></li> <li><a href="#section3">Advanced Spiderman Pushup Variations</a></li> <li><a href="#section4">Spiderman Pushups—Wrapping Up</a></li> </ul> </div> <section> <p>Variety is the spice of life, and it’s also a great way to make workouts more fun and engaging. New variations of old exercises—like pushups— are a great way to challenge your muscles and keep you mentally engaged when you exercise.</p> <p>Besides their cool name, Spiderman pushups take <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">upper body strength training</a> to the next level. They give you a killer <a target="_blank" href="https://www.warriormade.com/content/exercise/best-core-workouts-for-men/" rel="noreferrer">core workout</a> and help protect your <a target="_blank" href="https://www.warriormade.com/content/exercise/best-at-home-exercises-for-lower-back-pain/" rel="noreferrer">lower back</a>. And all you need is a little floor space!</p> <p>Plus, this exercise is insanely easy to modify—whether you’re a beginner or advanced.</p> <p>In this article, we’ll look at how to do spiderman pushups, their benefits, and three similar pushup variations you can do right at home.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spiderman-tyler-push-up-0221.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spiderman-tyler-push-up-0221.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spiderman-tyler-push-up-0221.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/spiderman-tyler-push-up-LR-0221.jpg" class="img-fluid" alt="spiderman-tyler-push-up-0221"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"How To Do Spiderman Pushups","acceptedAnswer":{"@type":"Answer","text":"Focus on these points when doing Spiderman pushups: 1. Know The Keys For Perfect Pushups; 2. Hands Go Slightly Wider; 3. Touch Knee To Elbow; 4. Repeat On The Other Side"}}]}</script> <h2>How To Do Spiderman Pushups</h2> <p>Focus on these points when doing Spiderman pushups:</p> <h3>1. Know The Keys For Perfect Pushups</h3> <p>Review the keys to a <a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">perfect pushup</a>. Things like holding a good <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank</a> and keeping the elbows at a 45-degree angle and not flaring at the side.</p> <p>Check out <a target="_blank" href="https://www.youtube.com/watch?v=YUT0f9P7GpQ" rel="noreferrer">this video</a> for a full breakdown!</p> <h3>2. Hands Go Slightly Wider</h3> <p>Place the hands just wider than shoulder-width apart. </p> <p>The wider stance is important for keeping your balance later.</p> <h3>3. Touch Knee To Elbow</h3> <p>Lower yourself to the bottom of a push-up, then bring your left leg up to the outside of your body (like Spiderman climbing a wall). The goal is to touch your knee to your elbow.</p> <p>(But don’t worry if you can’t go that far.)</p> <p>Spiderman pushups look similar to one of our favorite <a target="_blank" href="https://www.warriormade.com/content/exercise/best-beginner-no-equipment-workout/" rel="noreferrer">beginner push-up variations</a>, kickstand push-ups.</p> <div class="row justify-content-center text-center"> <video autoplay loop muted> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KICKSTAND-PUSHUPS.webm" type="video/webm"> <source src="https://d1ghrtdbdq2gkr.cloudfront.net/media/public/Assets/media/exercises/beginner/KICKSTAND-PUSHUPS.mp4" type="video/mp4"> </video> </div> <h3>4. Repeat On The Other Side</h3> <p>Press back up to the top of your pushup, then repeat the same thing on the right leg.</p> <p>Each time you are back in a plank, count one rep.</p> </section> <section id="section2"> <script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What Are Spiderman Pushups Good For?","acceptedAnswer":{"@type":"Answer","text":"Spiderman pushups are great for increasing upper body strength. Your chest, triceps, shoulders, and forearms all get a workout.\n\nThis exercise is also great for core strength, especially in the abs and obliques. Bringing the leg up to one side forces these muscles to stabilize while your weight isn’t distributed equally on both sides of the body. It’s a great exercise to protect your lower back."}}]}</script> <h2>What Are Spiderman Pushups Good For?</h2> <p>Spiderman pushups are great for increasing upper body strength. Your chest, <a target="_blank" href="https://www.warriormade.com/content/exercise/3-simple-tricep-workouts-for-stronger-toned-arms/" rel="noreferrer">triceps</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/at-home-exercises-to-strengthen-your-shoulders/" rel="noreferrer">shoulders</a>, and forearms all get a workout.</p> <p>This exercise is also great for core strength, especially in the <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-lower-ab-exercises-you-can-do-at-home/" rel="noreferrer">abs</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/best-oblique-exercises-for-core-strength/" rel="noreferrer">obliques</a>. Bringing the leg up to one side forces these muscles to stabilize while your weight isn’t distributed equally on both sides of the body. It’s a great exercise to protect your <a target="_blank" href="https://www.warriormade.com/content/exercise/best-at-home-exercises-for-lower-back-pain/" rel="noreferrer">lower back</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Advanced Spiderman Pushup Variations</h2> <p>Want more options for your upper body workouts? Try one of our three favorite Spiderman pushup variations:</p> <ol> <li>Walking pushups</li> <li>Spiderman crawls</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/a-step-by-step-guide-to-perfect-hindu-pushups/" rel="noreferrer">Hindu pushups</a></li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-push-up-arm-positon-0221.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-push-up-arm-positon-0221.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-push-up-arm-positon-0221.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-push-up-arm-positon-LR-0221.jpg" class="img-fluid" alt="woman-push-up-arm-positon-0221"> </picture> <h3>1. Walking Push-Up</h3> <p>The first two pushup variations require some floor space. Make room before you try them!</p> <h4>What Is A Walking Push Up?</h4> <p>After doing each push-up, crawl your arms and legs laterally or forward. The distance can range from 6 inches to 2 feet, depending on upper body strength. Your legs then follow, and you finish the rep by settling into the top of a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank</a>. Then start the next rep with another push-up. </p> <p>Walking pushups don’t require as much space as Spiderman crawls, and fit well in a <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit workout</a>.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-spiderman-pushup-exercise-0221.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-spiderman-pushup-exercise-0221.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-spiderman-pushup-exercise-0221.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/woman-spiderman-pushup-exercise-LR-0221.jpg" class="img-fluid" alt="woman-spiderman-pushup-exercise-0221"> </picture> <h3>2. Spiderman Crawls</h3> <p>Follow all the same cues as Spiderman pushups. But instead of returning your foot to a <a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer">plank position</a> and repeating on the other side, plant it into the ground, then crawl forward. Each rep finishes in a plank but in a new position.</p> <p>After each rep, your feet should be closer to where your head just was.</p> <h4>What Muscles Do Spiderman Crawls Work?</h4> <p>Because you’re moving, these are more advanced than Spiderman pushups. Besides being a great upper body and core exercise, they’ll work your <a target="_blank" href="https://www.warriormade.com/content/exercise/the-3-best-hamstring-workouts/" rel="noreferrer">hamstrings</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer">calves</a>, and quads. </p> <p>Spiderman crawls quickly turn into a <a target="_blank" href="https://www.warriormade.com/content/exercise/best-cardio-to-lose-fat/" rel="noreferrer">fat-scorching cardio session</a>, too. Try them during your <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">high-intensity interval training</a> (HIIT) workouts!</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hindu-pushups-0221.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hindu-pushups-0221.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hindu-pushups-0221.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hindu-pushups-LR-0221.jpg" class="img-fluid" alt="hindu-pushups-0221"> </picture> <h3>3. Hindu Push-ups</h3> <p>You might know already that we love <a target="_blank" href="https://www.warriormade.com/content/exercise/a-step-by-step-guide-to-perfect-hindu-pushups/" rel="noreferrer">hindu push-ups</a>. They’re a fantastic intermediate pushup exercise. If you aren’t ready for Spiderman crawls or walking pushups yet, give these a try.</p> <p>Besides being great for building muscle, they’re also good for increasing <a target="_blank" href="https://www.warriormade.com/content/exercise/frozen-shoulder-exercises-stretches/" rel="noreferrer">shoulder</a> and <a target="_blank" href="https://www.warriormade.com/content/exercise/5-exercises-for-hip-pain/" rel="noreferrer">hip flexibility</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Spiderman Pushups—Wrapping Up</h2> <p>If regular pushups are getting boring, or you’re looking to maximize your upper body workouts, try Spiderman pushups. You might not be able to swing from webs after doing them, but you’ll strengthen everything normal pushups do. While also working your core in a unique, but very effective, way.</p> <p>Plug your favorite push-up variation into your next <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">HIIT workout</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit training</a> session, or <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">at-home workout</a>!</p> </section> </article>

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