Do you want to learn how to do spiderman push-ups? When done correctly, they can significantly help you develop real arm and core strength. Like a superhero!
For those who are already able to do full push-ups with proper form, the variation of the spiderman push-up is a good way to target your abs more and your obliques while actively engaging your lower body (especially your hip flexors and quadriceps). Find out everything you need to know about the spiderman pump!
What is a spiderman pump?
The spiderman pump is an advanced level pump. Do not risk it right away if you are a beginner! The good news is that if you are familiar with the classic pump, then the spiderman pumpis quite easy to pick up.
Of course, it has more mobile muscles, but the concept is simple: each time you lower yourself into a push-up, simply pull one of your knees out and up, with the aim of touch your elbow on the same side. You alternate sides with each pushup, so you end up looking like Spiderman trying to crawl up a wall: hence the name of the move!
Spiderman push-ups can be incorporated into any type of strength or bodyweight training routine. You can do a few sets before doing other chest targeting exercises like thebench press, you can include them as an exercise in a rcircuit routine, or you can work on your speed and include them as part of a high intensity interval training (HIIT). Like the other pump variants, no equipment is required!
In parallel, don't hesitate to read: 4 different positions to do a push-up
The advantages of the spiderman pump
Lots of targeted muscles
Most of the movement of pushups spiderman targets the same muscle groups as in traditional pushups, but with an additional challenge for core muscles, including the deep stabilizing muscles of the abdomen and back, the muscles that form the famous 6-packof the rectus abdominis, and the obliques .
You can expect to feel the burn in your chest, triceps, shoulders, and core, while feeling an engagement through your hips and legs, especially your quads!
For maximum results: The Ultimate Guide to Successful Archer Pushup
Functional exercise
Almost all multi-joint bodyweight exercises like the push-up spiderman are considered very effective because they require your body to move on a full range of motion. You must simultaneously control, stabilize and combine different muscle groups in a coordinated way.
This type of exercise is considered "functional" because it's how your body is kept moving in everyday life while performing basic tasks. For example, if you're lying on the floor, being able to push yourself off the floor requires the same muscle engagement that you use when doing a spiderman push-up.
In order to have the maximum of advice: How to beat the world record for push-ups?
Unilateral muscular work
Because you're balancing on three limbs rather than four, there's an added element of unilateral limb engagement which helps strengthen each side of your body independently
Specifically, since one leg moves independently during each repetition of the spiderman push-up, each leg (especially the hip flexor and the quadriceps) is worked separately, preventing the stronger of the two legs from taking over. This is especially useful if you have a muscle imbalance!
Don't hesitate to read also: Why do military push-ups to progress in bodybuilding?
Core anti-rotational force
As you complete each rep, drawing one knee towards your elbow, your abs have to work harder to keep your torso from rotating towards the moving leg.
This kind of rotation prevention force pays off in reducing the likelihood of lower back injury. Think about it: low back pain is often associated with unexpected changes in direction or lack of core strength needed to avoid injury when moving suddenly or quickly.
By improving core anti-rotational strength, you are essentially training your core to keep your spine neutral and aligned, protected from potential injury.
In parallel, do not hesitate to read: Injuries in bodybuilding: how to avoid and prevent them?
The step-by-step spiderman push-up movement
The pumps spiderman require very little to start. All you need is an open space the size of a yoga mat (with a little extra elbow room on either side) and a mat for extra comfort (if desired). Then follow these instructions:
- Start in a plank position, your hands slightly wider than shoulder-width apart, but directly below your shoulders. Your body should form a straight line from the heels to the head.
- Contract your abs and begin to bend your elbows, so they angle back 45 degrees from your body as you lower your chest toward the floor. Inhale as you move into the downward phase of the exercise.
- Take your right foot and pull your right knee up and out, so that your right knee hits your elbow just as your chest hovers a few inches above the mat.
- Reverse the movement, extending your elbows to return to a plank position while extending your knee and bringing your right foot back to the floor. Exhale as you push back to the starting position.
- Repeat for the opposite side, this time bringing your left knee to your left elbow.
- When you complete a full set (aim for at least 8-10 push-ups, alternating sides), place your knees on the floor and kneel down before standing up.
For as much information as possible: T-pumps: All you need to know about this combined exercise
Common mistakes when doing the spiderman push-up
Common mistakes for spiderman pushups are similar to all pushup variations The most important thing is to pay attention to your hips and core to make sure your body forms a straight line from heels to head throughout the exercise.
It's important to keep your spine neutrally aligned throughout to prevent lower back pain or injury. Here are the other mistakes to avoid:
- sagging hips;
- lift the buttocks in the air;
- bringing the elbows too close to the torso;
- keep your elbows too far away from your body;
- having the head hanging between the arms or leaning forward.
Modifications and variations of the spiderman pump
The easier variant
If you're not quite ready to hit the smooth pace of spiderman push-ups, try splitting the exercise into classic push-up followed by a static plank with a knee pull. For this, start in a plank position, as you would for the spiderman push-up.
Perform a push-up by bending your elbows to lower your chest to the ground. Just before your chest hits the floor, press through your palms and return to the starting position. Hold a standard plank, but lift your right foot off the ground and pull your right knee up and out, as if trying to touch the outside of your right elbow. Bring your right foot back to the ground.
Perform another push, then pull your left knee towards your left elbow before extending your left leg to return to the start. Continue the exercise, adding movement from the knee to the elbow between each push-up performed, alternating sides until you complete a full set!
For more results: Top 10 different types of push-ups and how to do them
The more difficult variant
On the contrary, are you comfortable with spiderman push-ups and you want to be challenged? We have the weight training accessory you need: the weighted vest 50KG™ load!
If your body weight is no longer enough to challenge your muscles and gain muscle strength, you will be able to naturally increase resistance by wearing this weighted vest. 12 pockets allow you to adjust the weight lifted up to 50 kg.
If you don't progress with this! And the good thing is, you can use it to intensify absolutely any bodyweight exercise you do at home: legs, arms, glutes, etc.
In summary: The spiderman pump
The spiderman push-up therefore represents a slightly more complex variant of the classic push-up, which allows athletes to challenge themselves by moving to the next level in terms of complexity.
This type of variation offers multiple benefits: lots of targeted muscles, functional exercise, unilateral muscle work, and anti-rotational core strength! The movement is quite simple to master provided you are focused and go slowly.
And it's still too easy for you, you still have the possibility to make it more interesting with the weighted vest load 50KG™ So , ready to test the spiderman pump ?
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