Weighted Spiderman Push-up
Muscle Groups: Chest
Weighted Spiderman Push-up focuses on Chest, with Abs, Shoulders, Triceps, Obliques, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Spiderman Push-up with proper form and technique.
- 1
Begin in a high plank position with your hands directly under your shoulders and feet hip-width apart, ensuring a weight plate is securely placed on your upper back.
- 2
Keeping your core engaged, bend your elbows and lower your chest towards the floor.
- 3
As you descend, simultaneously bring one knee out to the side and forward towards your elbow on the same side.
- 4
Continue lowering until your chest is just above the floor, with your knee as close to your elbow as possible.
- 5
Push through your hands to extend your arms and return to the starting plank position, simultaneously extending your leg back to meet the other foot.
- 6
Repeat the movement, alternating which knee comes forward with each push-up.
Secondary Muscles
While Weighted Spiderman Push-up primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Triceps, Obliques, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Spiderman Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Spiderman Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
