If you're looking for an intense workout that targets several muscle groups at once, Spider Man press ups are a great option. This exercise is a variation of the traditional press up, and it requires a bit more core and upper body strength to perform. In this article, we'll take a closer look at how to do Spider Man press ups and the benefits they offer.
What are Spider Man press ups?
Spider Man press ups are a type of push up that involves bringing one knee to your elbow as you lower yourself to the ground. This movement mimics the motion of Spider Man crawling up a wall, hence the name. It's a challenging exercise that requires a lot of upper body strength and stability, but it's a great way to work your chest, shoulders, triceps, and core all at once.
How to do Spider Man press ups
To perform Spider Man press ups, start in a traditional plank position with your arms straight and your hands shoulder-width apart. Lower yourself to the ground as you would with a normal press up, but as you do, bring your right knee to your right elbow. Return to the starting position, then repeat on the other side. That's one rep. Aim to do 10-15 reps per set, and complete 3-4 sets in total.
The benefits of Spider Man press ups
Spider Man press ups are a great exercise for building upper body strength, especially in your chest, shoulders, and triceps. They also require a lot of core stability, so you'll be working your abs and obliques as well. Additionally, this exercise can improve your balance and coordination, as you'll need to control your movements and keep your body stable as you bring your knee to your elbow.
Variations of Spider Man press ups
If you're looking to switch things up or make Spider Man press ups more challenging, there are several variations you can try:
- Offset Spider Man press ups: Start in a plank position with one hand slightly in front of the other. As you lower yourself to the ground, bring the knee of the opposite leg to the forward hand. Repeat on the other side.
- Spider Man push up with a twist: Perform a Spider Man press up, but as you return to the starting position, rotate your body to the side and lift your top arm towards the ceiling.
- Single leg Spider Man press ups: Perform a Spider Man press up, but keep one leg lifted off the ground throughout the exercise. Repeat on the other side.
Tips for performing Spider Man press ups
Here are a few tips to keep in mind when doing Spider Man press ups:
- Keep your core engaged throughout the exercise to maintain stability.
- Lower yourself to the ground slowly and with control.
- Avoid arching your back or letting your hips sag.
- Take breaks as needed, but aim to complete all reps and sets.
Conclusion
Spider Man press ups are a challenging but effective exercise that can help you build upper body strength, core stability, and balance. Whether you're a seasoned fitness enthusiast or just starting out, this exercise is worth incorporating into your routine. Give it a try and see how it works for you!