The Spiderman pushup is extremely tough. It involves lowering yourself into a pushup position while simultaneously bringing one knee to one elbow. Now, BJ Gaddour, C.S.C.S., the creator of the cutting-edge Men's Health DVD program Speed Shred, has found a way to make the move even more difficult. His upgrade: extending your leg out to the side.

"This tweak increases the load on your arms and shoulders," says Gaddour. "It also demands more flexibility from your hips and hamstrings." It'll light your muscles on fire and strain your willpower, too. Try it during your next workout. If you want a strength result, perform 3 sets of 5 reps per side. For a fat-loss result, perform the exercise for 45 seconds straight, as shown in the Speed Shred workout below.

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