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Spider-Man Push-Up

The Spiderman push up exercise is a variation of the standard push up, that adds in hip flexion. Named as the action resembles Spider-Man climbing up a wall, but just on the floor. The spider-man push up is excellent for improving hip flexibility and incorporating an oblique crunch. This exercise is part of the Superhero workout.

Equipment Required: none

Technique

1. Start in the standard push up position, with your hands under your shoulders and your body in a straight line
2. As you lower your torso towards the floor, bend your elbows out to the side.
3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
4. As you bend your elbows out to the side and lower your torso toward the floor,
5. Repeat this action, alternating side

Key points to remember

• Keep the hips off the floor, and try to minimize rotation of the hips
• Stabilize and activate the core muscle groups

Exercise Alternatives

• You can bring your knee further forward to touch it to your elbow.

Push Up Alternatives

• Dumbbell Press
• similar beach exercises: push up, incline push up, wall press
• Home Push Up
• Pregnancy Wall Press Up
• gym Bench Press Exercise

Related Pages

• this exercise is part of the Superhero workout
• all about Push Ups
• a Simple Push-Up Fitness Test that can be done at home
• Push up fitness tests
• World Records for Push Ups