PRIMARY MUSCLES TARGETED
Pectorals (Chest)
Triceps
Deltoids (Shoulders)
Hip Flexors
Hip Extensors
Gluteals
Abdominals
Obliques and Intercostals (Waist)
Erector Spinae (Lower Back)
Core
STABILIZER MUSCLES
Latisimus Dorsi (Back)
Biceps
Trapezius
Quadriceps
Hamstrings
Calves
SET UP FOR SPIDER PUSH-UP
1. Place your body in a plank push-up position.
2. Be sure your hands are aligned directly below your shoulders and your body is straight.
3 Be sure to have your feet together in the starting position.
EXECUTION OF THE SPIDER PUSH-UP
1. Perform a push up lowering the chest toward the floor. Keep the abs tight to prevent dropping the glutes or rocking to the side.
2. Lift your right leg off the floor and bend at the knee while descending into the lower phase of the push up.
3. Bring the knee to the elbow of the arm on the same side.
4. Bring the right leg back to the starting position and repeat for the left leg.
5. I do not recommend this exercise if you have pre-existing back or shoulder injuries.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2. Bring the leg up to your side and exhale simultaneously to allow the abs and obliques to contract more forcefully.
3. Perform between 5-15 reps each side depending on your fitness level.
*For a video demonstration, check out my friend/client Katie demonstrating The SPIDER PUSH UP on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.