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

Exercise Alternatives

Push Up Alternatives

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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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