Ever Trend Zone Looking for variations in push-ups for upper body strength and weight loss? Next, you will learn how to do Spider-Man push-ups.
Considering exercises you can do anywhere, your mind will probably take you for push-ups. It may seem like a basic and easy exercise, but it’s perfect for the upper body. Do you want to build hip mobility too? Next, try Spider-Man push-ups, one of this popular variations of weight exercise. It’s not just a core strengthening exercise, it’s also the perfect movement for your lower back. It’s a very challenging move. That’s why you need to know how to do them the right way. Once you nail the classic push-ups, you can graduate to this variation.
What is Spider-Man Push Ups?
To do the classic push-ups, you need to reach the ant on fours, place your hands a little more than your shoulders, and move your body up and down. Spider-Man push-ups are a highly variable. “This exercise involves moving your knees further towards your elbow, which is for those who want to enhance their push-up training,” says fitness expert Aman Puri. Spider-Man’s push-ups are similar to the movement of a spider foot stepping.
The muscles that worked in Spider-Man’s push-ups were:
- Chest, chest muscles
- Front Deltoids in front of the shoulder
- Triceps behind the upper arm
- Located on the abdominal muscles, sides of the abdomen and sides of the abdomen
- A pair of diagonal muscles, side muscles of the abdominal side
- Hip flexors on the front of the hip joint
- Quadriceps in front of the thigh
- Hamstrings on the back of the thighs
With so many muscles involved in Spider-Man’s push-ups, this exercise can be a whole body challenge.
What is Spider-Man push-ups suitable for?
Some of the advantages of Spider-Man push-ups are:
1. Strengthen the core
Spider-Man push-ups require rapid flank movements of the legs up to the triceps to fit the elbow. “This increases the involvement of oblique muscles and strengthens the internal and external parts of the core,” experts say. A study published in the Journal of Sports Science and Medicine shows that lower core muscle strength is associated with lower back pain, so strengthening the core is important.
2. Improves hip mobility
If you sit for a long time, you will complain about your tight hips. Do Spider-Man push-ups to build hip mobility. With extension and flexion in the hip area while moving the legs upward, this exercise improves lower back flexibility and overall mobility.
3. We will work to strengthen the upper body
Push-up chest movements help to guide upper body muscles like the pectoral, deltoid and triceps, and improve upper body movement and strength. “It helps to stabilize joint movements, especially in the elbow and shoulder,” Puri says.
4. Help me lose weight
Spider-Man’s push-ups involve intense movements of the muscles in the legs, arms, back and chest. We will challenge ourselves to balance and adjust the needs of high energy needs. This helps you burn calories and lose weight. According to a study published in the New England Journal of Medicine, adding push-ups to an aerobic routine that includes variations can increase energy metabolism and lead to more calorie burns.
5. Improve stability and adjustment
Spider-Man push-ups include movements that require proper adjustments. After all, you need to maintain your body’s balance in a high board position while performing the exercise. This leads to improved physical coordination and control. A study published in the Journal of Strength and Conditioning Research shows that improving balance is important as it is a risk factor for several injuries.
How to do Spider-Man push-ups?
Spider-Man push-ups are challenging, but follow these steps to do what you do in the right way.
1. With your hands wider below shoulder width, lie on the floor at the beginning of the push-ups, keeping your back and feet straight.
2. Lower your chest towards the ground as if you were to perform a classic push-up.
3. As you lower your body, hold your chest parallel to the ground, lift your right leg and knees outwards towards your right elbow.
4. Raise your back and repeat the same with your left foot.
To enjoy the benefits of this push-up variation, you can start with 2-3 sets of 6-8 reps.
Who should do Spider-Man push-ups?
Here are some of the people who should avoid performing Spider-Man push-ups:
- This is because beginners need a lot of balance and adjustments.
- Because it is an exercise that requires full body strength, people recovering from arm, hip, knee and back injuries should especially avoid Spider-Man push-ups.
- Elderly people should also avoid doing this exercise as they need high balance and strength, which decreases as their bodies age. This increases the risk of falls and injuries.
Spider-Man push-ups are a challenge to the core, making them suitable for upper body strength and balance. They are also beneficial for those with hips as they can help improve hip mobility. However, it is a sophisticated variation of push-ups, so certain people, including beginners, should avoid exercising.
Related FAQs
Which pushups are the most difficult?
A simple pushup itself requires a lot of strength and balance. Variations of push-ups are even more difficult. Handstand Push Ups and Flying (Superman) are some of the difficult variations to perform as it requires high-intensity movement along with balance and adjustment.
Is 100 push-ups a day good?
Doing 100 push-ups in a day may be beneficial for beginners who can initially benefit in building chest, shoulders and triceps muscles. For those involved in regular training, adding variations to 100 pushups is more effective. However, doing these too much can cause muscle damage and pain.
What is the Spider-Man push-up alternative?
For a simpler version of the exercise, you can run simpler versions, such as High Plank, which operates the same basic muscles as push-ups.
Which is the easiest push-up?
Wall pushups are a variation of the classic pushups and are the easiest to do. It involves simply placing your arms on the wall and supporting them, bending your elbows, pushing your body forward and then returning.
