Superman Push-Up

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSHenums.exercise_tag.CORE

exercise_detail.body_part: enums.body_part.CHEST

exercise_detail.description

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.

exercise_detail.how_to_perform

Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
As you lower your chest towards the ground, simultaneously bring your right knee towards your right elbow.
Push back up to the starting position while returning your right leg to the starting position.
Repeat the movement with your left knee towards your left elbow.
Continue alternating sides for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.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.

exercise_detail.common_mistakes

Failing to engage the core, leading to a sagging lower back.
Incorrect hand placement, causing imbalance and reduced power.
Insufficient arm extension, limiting the range of motion.
Lifting the chest too high, resulting in strain on the lower back.
Poor coordination between arm and leg lift, disrupting the flow of the movement.
Neglecting to maintain a straight body line, causing improper form.
Landing too heavily, increasing the risk of wrist and shoulder strain.
Rushing the movement, leading to loss of control and precision.