What muscles does the Suspender Spiderman Push-up work?

This TRX exercise primarily targets the chest, triceps, shoulders, abs, and obliques. It also engages the upper back muscles for added stability and control during each rep.

Do I need TRX straps for the Suspender Spiderman Push-up?

While TRX or suspension straps are ideal for this movement, you can use gymnastic rings or resistance bands set up for foot support as alternatives. Without suspension equipment, you can mimic the motion by keeping your feet on the floor and performing a Spiderman push-up.

Is the Suspender Spiderman Push-up suitable for beginners?

This is an advanced bodyweight exercise that requires core strength and balance. Beginners can start with regular push-ups or Spiderman push-ups on the floor to build stability before progressing to the suspended version.

What common mistakes should I avoid with the Suspender Spiderman Push-up?

Avoid letting your hips sag or rotate excessively, as this can strain your lower back. Keep your core tight, move smoothly, and ensure that your knee comes toward the same-side elbow without jerking for better muscle activation.

How many sets and reps should I do for the Suspender Spiderman Push-up?

For strength training, aim for 3–4 sets of 8–12 controlled repetitions per side. If using it for core endurance, perform slower reps with a focus on form and increase to 12–15 reps per set.

What safety tips should I follow when doing the Suspender Spiderman Push-up?

Ensure your suspension straps are securely anchored and your feet are stable in the stirrups. Warm up your shoulders and core before starting, and stop immediately if you feel sharp pain in the wrists, shoulders, or lower back.

Are there any variations to the Suspender Spiderman Push-up?

Yes, you can increase difficulty by adding a pause at the bottom of the push-up or performing it explosively for power. For lower intensity, try raising your hands on a bench or box while keeping your feet suspended to reduce load on the upper body.

Suspender Spiderman Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

TRX

Exercise Type

Reps Only

How To Do

Start in a push-up position with your feet suspended in TRX stirrups. As you lower your chest toward the floor, bring one knee toward the same-side elbow, then push back up and return your foot to the stirrup. Alternate sides with each rep, keeping your core tight for stability.

Step-by-Step Instructions

Get into a push-up position with your feet in the TRX stirrups.
Lower your chest toward the floor, bending your elbows.
As you lower your chest, bring your right knee toward your right elbow.
Push back up to the starting position, straightening your arms and returning your right foot to the stirrup.
Repeat the movement, this time bringing your left knee toward your left elbow as you lower your chest.
Continue alternating sides with each repetition.

Explore more chest exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Rotate Push-Up

Chest

Shoulders

Bodyweight

Push-Up to Side Plank

Chest

Abs

Bodyweight

Close-Grip Push-Up on Dumbbells

Chest

Triceps

Dumbbell

Dumbbell Clean

Upper Legs

Shoulders

Dumbbell

Frequently Asked Questions

What muscles does the Suspender Spiderman Push-up work?: This TRX exercise primarily targets the chest, triceps, shoulders, abs, and obliques. It also engages the upper back muscles for added stability and control during each rep.
Do I need TRX straps for the Suspender Spiderman Push-up?: While TRX or suspension straps are ideal for this movement, you can use gymnastic rings or resistance bands set up for foot support as alternatives. Without suspension equipment, you can mimic the motion by keeping your feet on the floor and performing a Spiderman push-up.
Is the Suspender Spiderman Push-up suitable for beginners?: This is an advanced bodyweight exercise that requires core strength and balance. Beginners can start with regular push-ups or Spiderman push-ups on the floor to build stability before progressing to the suspended version.
What common mistakes should I avoid with the Suspender Spiderman Push-up?: Avoid letting your hips sag or rotate excessively, as this can strain your lower back. Keep your core tight, move smoothly, and ensure that your knee comes toward the same-side elbow without jerking for better muscle activation.
How many sets and reps should I do for the Suspender Spiderman Push-up?: For strength training, aim for 3–4 sets of 8–12 controlled repetitions per side. If using it for core endurance, perform slower reps with a focus on form and increase to 12–15 reps per set.
What safety tips should I follow when doing the Suspender Spiderman Push-up?: Ensure your suspension straps are securely anchored and your feet are stable in the stirrups. Warm up your shoulders and core before starting, and stop immediately if you feel sharp pain in the wrists, shoulders, or lower back.
Are there any variations to the Suspender Spiderman Push-up?: Yes, you can increase difficulty by adding a pause at the bottom of the push-up or performing it explosively for power. For lower intensity, try raising your hands on a bench or box while keeping your feet suspended to reduce load on the upper body.