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Chest

Spider Push Ups: Video Tutorial & Exercise Guide

Workout Spider Push Ups
Primary Muscle Group Chest
Secondary Muscle Group Shoulders, Triceps
Abs
Equipment Required Bodyweight
Force Type Push
Mechanics Compound
Exercise Type Strength
Difficulty Intermediate

Spider Push Ups: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Chest

Secondary Muscles

Shoulders
Triceps
Abs

How to do the Spider Push Ups – Step-by-Step Guide

  • Step 1: Begin in a plank position with hands placed slightly wider than shoulder-width.
  • Step 2: Lower your chest toward the ground while simultaneously bringing one knee towards the elbow on the same side.
  • Step 3: Press back up to the starting position.
  • Step 4: Repeat on the other side, alternating legs with each push-up.

Spider Push Ups Overview

Spider Push-Ups infuse dynamism into traditional push-ups by incorporating alternating leg movements. This variation engages the chest, shoulders, and triceps while promoting core activation and flexibility. The rhythmic and controlled pace of Spider Push-Ups adds an agility element to your workout routine, making them an effective and dynamic choice for those seeking a comprehensive upper body and core challenge.

Benefits of The Spider Push Ups

This exercise strengthens the chest, shoulders, and triceps and engages the core and promotes flexibility. The alternating leg movements challenge coordination and agility, fostering a well-rounded approach to upper body strength. Spider Push-Ups are particularly effective for individuals seeking an innovative and dynamic push-up variation that targets multiple muscle groups simultaneously.

Releted Exercises