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Suspension Trainer Spiderman Push-Up
A suspension horizontal push variation targeting the chest, shoulders, and core, incorporating a unilateral knee drive to enhance hip mobility and anti-rotation stability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Hip Flexors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
8/10Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust the suspension straps to mid-calf height. Place your feet in the cradles and assume a high plank position with hands on the floor under your shoulders.
- Lower your chest toward the floor while maintaining a rigid plank.
- Simultaneously drive one knee toward the same-side elbow.
- Press through your palms to return to the starting position.
- Extend the leg back to the cradle as you rise.
- Repeat the movement on the opposite side.
Coaching Tips
Form Cues
- Brace core
- Glutes tight
- Elbows 45 degrees
- Don't sag hips
- Control the descent
Breathing
Inhale as you lower the body and drive the knee forward; exhale forcefully as you press up and return the leg.
Tempo
3-0-1
Range of Motion
Lower until the chest is near the floor and the knee touches or nears the elbow.
Safety
Safety Notes
- Stop if you feel lower back pain
- Ensure straps are securely anchored
- Maintain a neutral spine
Spotting
Not recommended; regress to floor Spiderman push-ups if needed.
Common Mistakes
- Hips sagging
- Head dropping forward
- Short range of motion
- Rotating hips excessively
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Hip flexor strains
- Wrist instability
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Hip flexion and abduction
- Ankle dorsiflexion for plank
Build Up First
- Master basic push-up
- Proficient plank hold
- Familiar with TRX basics
Also known as
TRX Spiderman Push-Up, Suspension Spiderman Push-Up, Knee-To-Elbow Suspension Push-Up, Suspension Knee Drive Push-Up
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