#WorkoutWednesday Spider-Man Push-Ups
Disclaimer: While I am a certified personal trainer (with Corrective Exercise and Women’s Fitness Specialties) I am not YOUR personal trainer (well, if I am in real life than lucky you!! 😉 Please, seek your medical provider before attempting any new exercise program. Okay? Awesome. Now, let’s chat!
last week I chatted about the most epic plank in history while alluding to a variation that would make it more challenging. However, I didn’t go into specific detail about how to perform it exactly…so today you will get the follow-up!
I’m breaking down the plank knee to elbow with a push-up added. AKA: spiderman push-up.
Why even bother to add this to your routine? Well, do you like time efficiency? Working multiple muscle groups at one time? Getting the most bang for your buck? And getting ridiculously fit? Then stop asking and start pushing!
advanced (don’t shy away from trying this! Try working your way up to 10 full real push-ups to feel stronger before adding this variation.)
Great for all fitness buffs and especially beneficial for athletes. Pssst: endurance athletes don’t shy away from strength training!
Works upper body (chest, delts, arms) and also hits the core, particularly lower abdominals! #winning. Also challenges your balance and coordination.
Start in plank position. Your feet should be together and your legs held straight. Put your hands on the floor a bit farther apart than your shoulders. Be sure to keep your back straight, not letting the hips sag or hike up. This is not downward dog position.
Lower yourself to the ground, as in a normal pushup, by bending your elbows. When you are at the lowest point of the movement, don’t raise yourself back up to the starting position just yet. Instead, lift your right foot off the ground and bring your knee forward until it reaches your elbow.
Hold this position for a moment, and then return your right leg to its initial position. Push yourself back up to the plank position. Repeat the same movement, but this time bring your left knee forward to your left elbow. Continue alternating sides.
Begin with 4 reps each side if you are a total newbie. Advanced: work your hot little body way up to 15 each side. Hard-core athletes: Go until you’re fatigued.
I personally like saving these for the end of a workout and using it as my ‘burn out’ exercises. Meaning, I perform exercise until failure.
- Remember to keep your spine neutral and straight during all stages of the workout, and ensure that your hips don’t sag or hike upwards.
- This pushup demands balance and coordination, putting additional stress on your core, so remember to engage your full trunk so as to prevent back pain. As you move your knee forward, don’t let your leg touch the ground.
- Breathing right is crucial. Inhale down and exhale when pushing your body back up to the starting plank.
Have you tried this push-up before? Will you try this with the plank from last week’s workout? If you do let me know!
9 Aug 2017 / runpinkjess / 2
“The struggle is not pointless–a better you lies ahead.” -Jenny Simpson, Olympian Middle-Distance Runner
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