How to do Spiderman Push Up Hold
On the floorHoldBoth sidesAdvanced
Spiderman Push Up Hold is a on the floor stretch for your chest, obliques and shoulders. Do it on one side, then switch.
Step by step
- 1Start in a plank with your hands under your shoulders.
- 2Bring your right knee forward toward your right elbow then bend your elbows and lower down, just as far as feels okay.
What you should feel
Let your belly hold you up.
Form tips
- Elbows hug in toward your ribs. Back leg strong, heel pressing back. Feel the chest, triceps and obliques firing.
- Keep your neck long… gaze down.
- Breathe slowly… stay as low as feels safe.
Make it easier
If this is too much, drop your back knee to the floor.
Coming out of it
On your next exhale… step your foot back… and lower to your knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Spiderman Push Up Hold with a coach
In BendEase, a voice coach talks you into Spiderman Push Up Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your chest and obliques.
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