Movement overview

The Spider Push Up is a dynamic variation of the traditional push-up that engages the core, chest, shoulders, triceps, and obliques. It involves bringing one knee towards the elbow on the same side as you lower your body, adding an element of core stabilization and mobility.

Step-by-step cues

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. As you lower your chest towards the ground, simultaneously bring your right knee towards your right elbow.
3. Push back up to the starting position while returning your right leg to the starting position.
4. Repeat the movement with your left knee towards your left elbow.
5. Continue alternating sides for the desired number of repetitions.

Technical tips

• Maintain a straight line from head to heels throughout the movement to ensure proper form.
• Engage your core muscles to help stabilize your body as you perform the exercise.
• Focus on controlled movements rather than speed to maximize muscle engagement and reduce injury risk.
• Keep your elbows close to your body as you lower down to target the triceps effectively.
• Breathe out as you push up and breathe in as you lower down for optimal breathing technique.