Complete Spider Crawl Push-up Exercise Guide
Learn everything about Spider Crawl Push-up exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid.
Muscles Worked & Equipment
Primary Muscles
Secondary Muscles
Equipment Needed
Muscle Categories
Introduction
1.
It combines the strength building of a regular push-up with the moving parts of a crawl.
2.
This makes it perfect for building upper body strength.
3.
It also helps strengthen your core muscles (the muscles in your stomach and back).
4.
Doing this exercise improves how well your body moves and works together.
5.
It works many different muscles at the same time.
6.
It's a good exercise for your core muscles which are very important for balance and stability.
7.
It helps improve coordination, meaning your body parts work together better.
8.
This exercise is good for people just starting to exercise and also for experienced athletes.
9.
It can make your workouts more challenging and help you reach your fitness goals.
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What are the benefits of Spider Crawl Push-ups?
1.
They work your chest, shoulders, triceps, and core muscles all at once. This means you're strengthening many parts of your body with one exercise.
2.
Doing spider crawl push-ups helps improve your balance and stability. The movement requires you to control your body, making your core muscles stronger and improving your overall coordination.
3.
These push-ups can increase your flexibility. The movements stretch your shoulders and hips, helping you move more easily and reducing the risk of injury.
4.
Spider crawl push-ups are a good cardio exercise. The constant movement gets your heart rate up, improving your cardiovascular health and stamina.
How to do Spider Crawl Push-ups?
1.
As you go down towards the floor, bring your right knee up towards your right elbow. Make sure to use your stomach muscles to help you.
2.
Push yourself back up to where you started. Straighten your right leg out again so you're back in the push-up position.
3.
Now, do the same thing but with your left knee and left elbow. Bring your left knee towards your left elbow as you lower down.
4.
Keep going back and forth between your right and left sides. Do as many as you want!
5.
Important tip: Try to keep a steady pace. And remember to use your core (stomach muscles) the whole time. This will help you do the exercise correctly and get the best results.
Common Spider Crawl Push-up variations
1.
Push-up to Side Plank: This exercise is like doing a regular push-up, but then you move into a side plank. It works your chest, shoulders, arms, and tummy muscles. It also helps you get better at balancing.
2.
Close Grip Push-ups: Put your hands closer together than you normally would for a push-up. This makes your arm muscles work harder. It's a good way to build stronger arms and is easy to do anywhere.
3.
Decline Push-ups: Put your feet up on a chair or bench while doing push-ups. This makes the exercise harder and works the top part of your chest more. It also helps strengthen your core (your tummy and back muscles).
4.
These exercises are all good for building strength in your upper body. They each challenge your body in different ways, which helps you get fitter overall. Try them out and see which ones you like best!
Alternatives to Spider Crawl Push-ups
1.
Clock Push-ups: Imagine moving your hands like the hands on a clock as you do push-ups. This helps you get better at balance and uses your chest, shoulders, and arm muscles.
2.
Single-Arm Push-ups: This is harder! You do a push-up using only one arm at a time. This really strengthens your core (middle) and upper body and makes you better at balancing.
3.
Bosu Ball Push-ups: Doing push-ups on a Bosu ball (a half-ball exercise tool) makes it harder to keep your balance. This makes your core muscles work even more and builds upper body strength.
4.
Close-Grip Push-ups: Put your hands closer together than usual when you do push-ups. This exercise focuses more on the back of your upper arms (triceps), but still works your chest and shoulders.
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Common mistakes during Spider Crawl Push-ups
1.
Place your hands right: Your hands should be a bit wider than your shoulders. This is the best position for your wrists and helps you do the exercise correctly.
2.
Don't let your hips drop: Keep your body in a straight line from your head to your heels. Avoid letting your bottom stick up in the air or your hips sink down. This protects your back.
3.
Take your time: Don't rush! Slow and controlled movements are key. This makes the exercise work better and keeps you safe from injury.
Takeaway
1.
It improves your upper body strength, especially in your chest, shoulders, and triceps.
2.
You'll also get a good workout for your core muscles, which helps with balance and stability.
3.
Doing this exercise makes you more flexible because it stretches your shoulders, chest, and hips.
4.
It improves coordination because it needs you to move your arms and legs in a controlled way at the same time.
5.
To do it, start on your hands and knees, like a table top position.
6.
Then, move one arm forward and the opposite leg back at the same time, keeping your body straight.
7.
Next, do a push-up. After that, move the other arm and leg forward to return to the starting position.
8.
Repeat this movement, switching arms and legs each time.
9.
Keep your back straight and core engaged throughout the exercise to avoid injury.
10.
Don't rush! Go slowly and focus on good form to get the most benefits and prevent hurting yourself.
11.
If you're new to this exercise, start with a few repetitions and gradually increase as you get stronger.
12.
Listen to your body. If you feel pain, stop and rest.
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