Spiderman pushup

Chest

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Push-up position: hands wider than shoulders, toes down. Lower: lift right foot, drive right knee to right elbow (nearly touch bottom). Press up, straighten/extend right leg to ground. Alternate: left knee to left elbow. Continue.

Tips

Bottom: arms arrow (not T). Rigid spine—moving plank. Glutes squeezed, abs braced (neutral ribs). Chin down (no forward look/head jut). Push thumbs together (pec activation). Chest/nose touch together. Explode from floor; full protraction top. Full reps—no shortcuts.

Similar exercises

TRX spiderman push up Shoulders, Upper arms, Abs · 🔧 TRX 4/10 Balance trainer spiderman push up Upper arms, Shoulders, Abs · 🔧 Balance Trainer 4/10 Superman push up Abs, Chest, Upper arms, Shoulders · 🔧 no equipment 4/10

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