Spiderman Push Ups
To do the Spiderman Push Up, set up in a nice plank position with your feet together and your hands outside your chest. Your body should be in a nice straight line from your head to our heels. Brace your abs.
Perform a Push Up, lowering your chest to the ground with your body moving as one unit. Do not let your elbows flare way up by your shoulders as you lower.
At the bottom of the Push Up, hold for a second and bring your right knee in toward your right elbow. Make sure to keep your body close to the ground. Your hips may shift, but don’t let your core break down and your butt go way up in the air or your hips sag toward the ground so that you start to do the worm.
As you press back up to the top of the push up, put the foot back. Make sure your body moves as one unit as you press back up.
Then perform another Push Up, and holding at the bottom, bring the left knee in toward the left elbow.
Again, push back up and put the foot back.
Make sure to keep your core tight as you bring the knee in and even use your abs to draw your knee up outside your elbow. Your hips may rotate a bit but your butt shouldn’t go way up in the air and your body should move as one unit as you push back up to the top.
Beginners can also try this variation from an incline or can do the knee drive at the top of the push up instead.