Spider Crawl Push-Up
Crawl your way to a stronger core & upper body! This push-up variation adds a dynamic twist for a killer workout.
The Spider Crawl Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Spider Crawl Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Spider Crawl Push-Up Variations and Alternatives
How to do the Spider Crawl Push-Up
Begin in a standard push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
As you lower your body towards the ground in a controlled push-up, simultaneously lift your right foot off the ground and bring your right knee toward your right elbow.
Push back up to the starting position, returning your right foot to its initial position.
Repeat the push-up, this time lifting your left foot off the ground and bringing your left knee toward your left elbow.
Continue to alternate sides with each push-up repetition.
Ensure that you maintain a tight core and a flat back throughout the exercise to maximize engagement of the core muscles and to prevent injury.
Breathing should be consistent: inhale as you lower down, and exhale as you push back up.
Perform the exercise for the desired number of repetitions and sets, resting adequately between sets.
Note: This exercise is challenging and requires a good deal of strength and stability. Beginners should start with a standard push-up to build strength before attempting the Spider Crawl Push Up.
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Spider Crawl Push-Up FAQs
What muscles does the Spider Crawl Push-Up work?
The Spider Crawl Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Spider Crawl Push-Up?
None. The Spider Crawl Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Spider Crawl Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Spider Crawl Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Spider Crawl Push-Up variations and alternatives?
Similar exercises include the Aztec Push-Up, Bear Crawl, Cobra Push-Up and Crawl Switch.
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