Suspension Spiderman Push-up

Suspension Spiderman Push-up

The Suspension Spiderman Push-up is an intense upper body exercise that combines the benefits of traditional push-ups with the added challenge of suspension training. This exercise primarily targets the chest, shoulders, triceps, and core muscles, making it a fantastic compound movement to strengthen and tone multiple muscle groups simultaneously. To perform the Suspension Spiderman Push-up, you'll need suspension straps attached securely overhead. Begin by placing your feet in the suspension straps, assuming a push-up position with your hands slightly wider than shoulder-width apart. As you perform the push-up, bring one knee toward your elbow on the same side, resembling a crawling spider. This exercise offers several benefits. Firstly, it effectively engages the chest, shoulders, and triceps, promoting upper body strength and muscle development. It also activates the core muscles, specifically the rectus abdominis and obliques, to maintain stability and control throughout the movement. Additionally, the Suspension Spiderman Push-up increases overall body control, balance, and coordination due to the unstable nature of the suspension straps. Proper form is key to maximizing the benefits of this exercise and minimizing the risk of injury. Focus on maintaining a straight line from your head to your heels throughout the movement, activating your core to prevent sagging or excessive arching of the lower back. Keep your elbows tucked close to your body as you lower and raise your chest, and exhale as you push yourself back up to the starting position. For an added challenge, you can perform the Suspension Spiderman Push-up at a slower tempo to increase time under tension or elevate your feet on an elevated surface for a greater emphasis on the upper chest and shoulders. However, it's important to gradually progress and only increase the difficulty once you have mastered the basics. Incorporate the Suspension Spiderman Push-up into your workout routine to take your upper body strength and core stability to new heights. Remember to always listen to your body, start at an appropriate level of difficulty, and have fun challenging yourself with this dynamic exercise.


  • Start in a push-up position with your feet suspended in straps or a suspension trainer.
  • Lower your chest towards the ground while simultaneously bringing your right knee towards your right elbow.
  • Pause briefly in this position and then push back up to the starting position.
  • Repeat the movement, this time bringing your left knee towards your left elbow.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • 1. Maintain proper form throughout the exercise to ensure maximum effectiveness.
  • 2. Engage your core muscles by pulling your belly button towards your spine.
  • 3. Start with modified versions of the exercise if you find it too challenging at first.
  • 4. Focus on your breathing by exhaling as you push yourself up and inhaling as you lower yourself down.
  • 5. Gradually increase the difficulty by widening your stance or adding a stability challenge.
  • 6. Incorporate other upper body exercises, such as rows or chest presses, to complement the muscle groups targeted in Suspension Spiderman Push-ups.
  • 7. Prioritize consistency in your training, aiming for regular sessions rather than sporadic intense workouts.
  • 8. Fuel your body with a balanced diet that includes lean proteins, whole grains, and plenty of fruits and vegetables.
  • 9. Get enough rest and allow your muscles to recover between workout sessions.
  • 10. Properly warm up before performing Suspension Spiderman Push-ups to prevent injury and prepare your body for the exercise.


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