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Pushups use your body weight to build flexibility, balance, and strength. Push ups are good to increase the strength of your upper body, which includes the Spiderman pushups
What is the Spiderman Pushup?
The Spiderman pushup works to help you get the most out of your workout. It works on your arms, chest, shoulders, and core. It also engages your legs, hips, and quadriceps.
While regular pushups work on the same muscle groups, Spiderman pushups present more challenges to your core muscles.
Spiderman pushups are called such because they imitate the climbing posture of Spiderman, the superhero. Do you remember Spiderman’s most popular position of having his chest pressed towards the ground?
Benefits of doing Spiderman Pushups
Spiderman pushups are a notch higher than regular pushups. This exercise, just like. All exercises can benefit your body in many ways.
Doing Spiderman pushups reduces your risk of developing a lower back injury. This exercise keeps your spine aligned and neutral from possible injuries. Spiderman pushups simultaneously increase the strength of your anti-rotation base and many muscle groups.
The Spiderman pushups allow your arm muscles and chest to work harder. This increases the resistance of your muscle groups and quickly strengthens them.
The Spiderman pushups make your body do various movements. It also stabilizes and controls your movements to make you do everyday tasks with ease.
Spiderman push ups help you to have a strong upper body by working on your abdominal muscles. This exercise also strengthens many of your muscle groups allowing you to have an efficient workout.
Spiderman pushups maintain your back and abdominal muscles. These exercises also work on your obliques and rectus abdominis, more popularly known as the “six-pack” muscles.
The more movements you do, the more calories you burn. Spiderman pushups require more energy to do than regular pushups, thus it burns more calories.
How to do Spiderman Pushups?
If you are already able to perform traditional full pushups, the Spiderman pushup and its many variations can further target many muscle groups, obliques, and core. These pushups can also engage your lower body (quadriceps and hip flexors).
It does not take much effort to get started with Spiderman pushups. All you need is a mat and an exercise area.
Complete about 8 sets on each side for a complete workout. Before standing up, position your knees to the ground, kneel, and stand up.
Variations to Spiderman Pushups
If you are a beginner, you may find it difficult to do Spiderman pushups. However, with some practice, your mind and body will get used to the regimen. This will allow you to fully benefit from complete Spiderman pushups.
Here are variations of the Spiderman pushups:
When in a starting position, place your hands on a higher position. A bar or weight bench can help get you in this position. Place your hand and do the movement as though you are doing it on the floor.
In this version of a Spiderman pushup, the higher you are in a plank position, the easier it is for you to press up. Decrease the height of your plank until you will be able to achieve the horizontal level.
The TRX Spiderman push ups entail placing your feet on the handles of any equipment. This is a more difficult way of doing Spiderman pushups because your legs are not in a regular plan position.
The Walking Spiderman pushups are for those who have been doing the regular Spiderman pushups for quite some time. This is how to do the Walking Spiderman pushup.
This exercise helps develop your endurance and functional strength
It is not easy to do Spiderman pushups. Your goal is to keep your body straight on the floor while doing the push ups. Your body should be tight on the floor, too.
There are some common mistakes, most done unknowingly when doing Spiderman pushups. These mistakes can affect the overall effectiveness of Spiderman pushups.
As is common with all forms of pushups, here are also common mistakes people are prone to do while performing Spiderman pushups
Your hips will tend to sag when you do not properly use your hips while doing the push ups. You will strain your lower back, too that can lead to pain or injury. Try doing a Spiderman pushup in front of a mirror so you can check on your hip and back alignment.
When you lower your body for a Spiderman pushup, make sure your torso and upper arm are at a 45-degree angle. Your elbows should be back and out. Men are the ones who often commit this mistake.
Another common mistake in doing Spiderman pushups is allowing your butt to be in the air. This mistake is often done unknowingly because you are focusing too much on the movement of your legs.
The point is, you need to move your legs while maintaining a straight body on the floor. However, the pushup becomes easier when your butt is in the air and supports less of your weight.
You need to avoid this mistake because with your butt in place, some tension is taken away from your core. This makes the push up easier to complete.
Practice doing your Spiderman pushup in front of a mirror and check if your butt is creating an inverted “V” with your hips on top. Engage it with your core.
Another common mistake while doing the Spiderman pushup is having your elbows too outward at about a 90-degree angle or too far away from your body. Avoid doing this you will be prone to stress your shoulders and elbows.
Always check the placement of your hand. Your palms should be wider than your shoulder-width apart. Again, perform the Spiderman pushup in front of the mirror to check that your elbows are not too far away from your body.
This is referred to as doing the Spiderman pushup with poor alignment of the neck. Your spine, from the neck to the hips, needs to be aligned and neutral.
Many people who do Spiderman push ups tend to have their necks positioned between their arms when doing the Spiderman pushup. Again, your spine needs to be aligned with your neck. If you can see it is not, adjust the position of your head.
In a Spiderman pushup, there is a tendency to focus on leg movements and your arm. Truth is, you need to pay attention to how low you can go while doing Spiderman pushups.
The most ideal is to go as low as where both your arms bend to about a 90-degree angle.
To avoid most of the common mistakes, watch and learn videos or experts on the right way to do Spiderman pushups. Practice the right form in doing the Spiderman pushups.
Doing the Spiderman push ups correctly will allow you to gain all the benefits of this exercise and maximize its effectiveness.
Many people have been into doing pushups for quite some time. The traditional movements of pushups can tend to be boring over time. If you want to get the most out of your workouts focusing on your upper body, try the Spiderman pushups.
The Spiderman pushups allow you to gain the benefits of most pushups. However, Spiderman pushups are a level higher because it also focuses on your core. You may not be able to spin some webs after doing Spiderman pushups but you can strengthen your upper body and core more than traditional pushups can.
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