Balance Trainer Spiderman Push Up
The Balance Trainer Spiderman Push Up is an advanced functional exercise that combines upper body pushing strength with dynamic core stability. By performing a push-up on an unstable surface while driving the knee to the elbow, this movement targets the chest, triceps, and obliques simultaneously.
Because this exercise demands high neural drive for balance and coordination, your daily HRV and sleep data are crucial for determining if you are ready for this advanced variation. The AI monitors your RPE and fatigue levels in real-time; if your form degrades or intensity drops due to core fatigue, the app can instantly recommend a stable regression like a standard floor push-up to ensure you finish the volume safely.
Form Cues
- Grip the sides of the dome firmly with wrists stacked under shoulders
- Brace your core to prevent your hips from sagging
- Lower your chest while simultaneously driving one knee toward the same-side elbow
- Exhale forcefully as you push back to the starting position
- Return the foot to the floor and stabilize before switching sides
- Don't let your lower back arch or hips drop toward the floor
- Don't rotate your entire torso just to get the knee forward
- Don't rush the tempo or bounce off the dome
- Don't let your head jut forward past your hands
Common Mistakes
- Sagging hips or hyperextending the lower back
- Excessive rotation of the spine
- Rushing the movement to bypass stability requirements
- Incomplete range of motion
Muscles Worked
This exercise builds explosive chest and tricep strength while placing a heavy demand on the anterior deltoids for shoulder stabilization. The integrated knee drive forces the obliques and rectus abdominis to engage intensely to prevent rotation, making it a highly effective compound movement for total body connectivity.
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