"Spiderman, spiderman, does whatever a spider can." Singing the Spiderman theme song while doing a regular push-up does not make it a Spiderman push-up. Rather, during a Spiderman push-up, you draw your knees up to your elbows alternately, which makes you look kind of like Spiderman scaling a wall. It's harder than a regular push-up and, in addition to other similar exercises, it is a great addition to a more advanced workout routine.
How To Do a Spiderman Push-Up
Get into push-up position with your shoulders over your wrists and your body in one line from your shoulders to your ankles.
Lower down to the bottom of a push-up. As you do so, draw your right knee up toward your right elbow keeping your thigh parallel with the ground.
As you press up, straighten your right leg and return your right foot to the floor. Repeat on the other side.
Benefits of Spiderman Push-Ups
The action of drawing your knee up to your elbow during the push-up makes a Spiderman variation more challenging than a regular push-up in several ways:
Added Instability Challenges Stabilizer Muscles
Lifting one foot off the floor in a Spiderman push-up challenges your balance. Having only three points of contact with the floor, instead of four, means the stabilizer muscles in your core need to work harder. Tather than just lifting the foot off the floor and holding it aloft, you're actually moving it quite a distance, which causes further instability.
Increased Challenge for Arms and Chest
Removing one foot from the floor transfers the load that foot was supporting to your other foot, but more so to your upper body. Your chest and arm muscles now have to support more of your body weight, which forces them to work harder and grow stronger.
Increases activation of core muscles
The action of drawing your knee to your elbow is similar to the action of a crunch and garners similar results. Your abs and obliques have to work harder to complete the action; thus, they get stronger.
Promotes greater calorie-burning potential
The more movement involved in an exercise, the more calories you'll burn. When compared to a traditional push-up, a Spiderman push-up requires a greater amount of energy to complete.
Knee-to-Chest: This is very similar to a Spiderman push-up, but you draw the knees up one at a time under your torso instead of out to the side. You also do it at the top of the movement instead of at the bottom.
Outside Kick: In this variation, you extend one leg out to the side, hovering it off the ground, at the bottom of each push-up. Keep the leg straight and extend it as far forward as possible.
Rotational: Do one push-up. At the top of your push-up come in to side plank, with your bottom arm extended and your wrist aligned directly under your shoulder. Stack one foot on top of the other and raise your upper arm so your body resembles the letter T. Rotate back to push-up position, and repeat on the other side.
Alligator: This is very similar to the Spiderman push-up except you're going to move forward (or backward) as you do it. Start in push-up position. Move your left hand forward a few inches and draw your right knee to your right elbow as you lower down into a pushup. Put your right toes down on the floor for support. Press back up, move your right hand forward and draw your left knee to your left elbow. Repeat to continue moving forward. Reverse the movement to move backward.