TRX Spiderman Push-Up
Challenge your core & upper body with the TRX Spiderman Push-Up! Elevate your plank & push-up game.
The TRX Spiderman Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: suspension trainer.
Required Equipment
TRX Spiderman Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
TRX Spiderman Push-Up Variations and Alternatives
How to do the TRX Spiderman Push-Up
Begin by securing a suspension trainer to an overhead anchor point and adjust the straps to hang about a foot off the ground.
Place each foot into the handles so that your toes are pointed down when in the plank position.
Establish a strong plank position with your hands on the ground, slightly wider than shoulder-width apart. Your body should form a straight line from shoulders to ankles.
Engage your core and glutes to maintain a solid base. This will be your starting position.
Lower your body towards the ground into a push-up, keeping your elbows close to your sides.
As you descend, bring one knee forward towards the elbow on the same side, trying to mimic the Spiderman climbing action.
Push your body back up to the starting plank position while simultaneously returning your raised leg back to the straight position.
Repeat the movement with the opposite leg, alternating the knee drive with each push-up.
For safety, ensure that you are comfortable with suspension trainers and regular push-ups before attempting this advanced exercise. Focus on maintaining a stable core throughout the movement and perform the knee drives in a controlled manner. Adjust the difficulty by changing the angle of your body in relation to the ground—more inclined will be easier, more parallel will be harder.
---
TRX Spiderman Push-Up FAQs
What muscles does the TRX Spiderman Push-Up work?
The TRX Spiderman Push-Up mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Spiderman Push-Up?
Suspension trainer.
Is the TRX Spiderman 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 TRX Spiderman Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Spiderman Push-Up variations and alternatives?
Similar exercises include the Lying Spiderman Crawl, Spider Crawl, Spider Crawl Push-Up and TRX Push-Up to Side-Plank.
Training calculators
Work out the numbers behind your training before your next session.