Spider Push-up on Chair Exercise

Written By: Todd Kuslikis
October 10, 2011


Spider Push-up on Chair Exercise

Spider push-up on chair exercise is an advanced move to strengthen your entire body especially your upper chest muscles. This exercise places your body in a weird and difficult position and by lifting your legs it incorporates muscles throughout your entire body.

How to do a Spider Pushup on Chair:

Get in a normal push-up position with your feet resting on a chair that’s about 2 to 3 feet off the ground. Lower yourself down until your nose touches the ground while simultaneously bringing one knee up toward your arm. Push yourself back up and bring the leg back to starting position. Repeat on the other side.

Muscle group worked:

Spider push-up on chair exercise as I’ve said strengthens the entire body but primarily focuses on your upper chest region.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a Spider Pushup on Chair works:

Spider push-up work so well because of the angle of your body and the fact that you are bringing one knee up toward your arm. The angle shifts weight distribution to your upper chest region.

Tips: While doing spider push-up on chair make sure that your body is in a straight line. If your body starts to slump down toward the ground that means you are cheating. Keeping abs tight and your body in a straight line.

Important!: Breathe in as your body lowers towards the ground. Breathe out as you push off the ground.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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