The Spider Crawl Push Up is a challenging variation of the traditional push up that targets the chest, shoulders, triceps, and core. This exercise requires coordination, balance, and upper body strength.
How to perform
To perform the Spider Crawl Push Up, follow these step-by-step instructions:1. Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Perform a push up by lowering your chest towards the ground while keeping your elbows close to your sides.
3. As you push back up to the starting position, lift your right hand off the ground and bring your right knee towards your right elbow, crossing your body to touch your elbow.
4. Place your right hand back on the ground and repeat the push up, this time lifting your left hand and bringing your left knee towards your left elbow.
5. Continue alternating sides with each push up, moving in a slow and controlled manner.
6. Aim to complete 8-12 reps on each side, or as many reps as you can with good form.
The Spider Crawl Push Up is a challenging exercise that requires strength, stability, and control. Be sure to engage your core throughout the movement and focus on maintaining proper form to avoid injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.