Spider-Man Pushup
Spider-Man Pushup build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs. This exercise can improve core strength and stability as well.
ADVANCED
T Pushup
T Pushup is a progression of standard pushups specifically designed to strengthen your core by activating the abdominal and oblique muscles. This exercise also targets the chest, shoulders, and triceps.
Demonstration Video
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Target Muscles
Instructions
- Get into a standard push-up position with your arms slightly wider than shoulder-width apart and your elbows fully locked. Your body should form a straight line.
- Tightening your body, slowly lower yourself to the floor. Be sure to keep your elbows bent at your sides so that they form a 45-degree angle with your torso. When your chest touches the floor, pause in that position and then return to the starting position.
- From here, lift one arm off the floor and reach toward the ceiling, rotating your upper body in the same direction until your body is in a T-shape. Return to the starting position.
Tips
- Don't let your elbows open; keep them close to your sides throughout the exercise.
- Keep your core tight and your back straight throughout the movement.
- Do not flip as you reach for the ceiling.
Alternative Exercises
Shoulder-Tapping Pushup
Shoulder-Tapping Pushup helps to strengthen your core, glutes, arms, and shoulders. This exercise also helps to reduce lower back pain, improves your posture, and tightens your midsection.
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