A complete exercise, the Spiderman push-ups involve many muscle groups in depth.
What are Spiderman pumps?
A variation on the classic push-up, the Spiderman push-up consists of doing an imitation of Spiderman’s way of moving on the floor.
This is an advanced exercise requiring you to have already mastered the classic push-up exercise. The Spiderman push-up is therefore not recommended for beginners. On the other hand, if you’re familiar with classic push-ups, the Spiderman push-up will be pretty easy to do.
Spiderman push-ups can be incorporated into your bodyweight training. They can also be used as preparation for other bodybuilding exercises such as the bench press, or as part of a high-intensity workout.
How do you do the Spiderman push-ups?
Starting position
Place yourself in the position for a classic push-up, arms outstretched, hands slightly wider apart than your shoulders. Your feet are slightly apart and your legs are straight.
Descent phase
Bend your elbows as for a classic push-up while controlling your descent. At the same time, in a coordinated fashion, bring your knee as close as possible to your elbow. Ideally, if you’re able, your knee should touch your elbow.
Throughout this phase, contract your abdominal muscles to keep your body aligned and as flat as possible. This will also relieve pressure on your shoulder, which will naturally work harder as a result of the loss of support.
Lift phase
Contract your triceps and pectoral muscles and push up with your arms. At the same time, return your leg to its initial position. As with the descent, keep your body actively sheathed throughout the ascent phase.
Then repeat the whole movement, changing sides. Repeating and changing sides each time makes you look like Spiderman crawling along a wall, hence the name of the exercise.
Spiderman pump video
What can Spiderman pumps do for you?
To begin with, Spiderman push-ups involve more muscle groups than traditional push-ups. The muscles of the trunk and the deep muscles of the back and abdomen are mobilised. You may even notice a burning sensation in your chest, shoulders, abdomen and triceps. The quadriceps also work hard during the extra leg movement.
The Spiderman pump is therefore a complete exercise that will not only help you develop your muscular strength, but also burn calories to lose body fat.
To conclude on Spiderman pumps
If you want to increase the level of difficulty of the classic push-ups, try the Spiderman push-ups. You’ll work certain muscle groups in greater depth. You’ll quickly notice progress as you work your abdominals and triceps, as well as the hip flexors and quadriceps in your lower body.
