Push-Up Superman
Fly high with the super-challenging Push-Up Superman! Builds strength, coordination & a heroic physique. Advanced level.
The Push-Up Superman is a compound exercise that mainly works the core, back and triceps. No equipment needed: it uses just your bodyweight.
Push-Up Superman Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi); Triceps (triceps brachii)
Push-Up Superman Variations and Alternatives
How to do the Push-Up Superman
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart on the ground.
Lower your body to the ground in a controlled manner, keeping your elbows close to your body.
As you push up from the ground, use your strength and explosive power to lift both hands and feet off the ground.
While in the air, extend your arms and legs outward, creating an "X" shape with your body, resembling Superman's flying pose. This is the Superman part of the exercise.
Before landing, quickly bring your hands and feet back to the push-up position to softly absorb the impact with bent elbows and prepare for the next repetition.
Land with control and immediately lower into the next push-up to continue the exercise.
Tips: Keep your core tight throughout the movement to protect your lower back. Start with lower intensity if you're new to this exercise and incrementally increase the height and speed as you build strength and coordination. Ensure you have mastered basic push-ups and have enough upper body and core strength before attempting Superman push-ups to avoid injury. Always warm up before performing high-impact exercises like this one.
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Push-Up Superman FAQs
What muscles does the Push-Up Superman work?
The Push-Up Superman mainly works the core, back and triceps. The main muscles are the rectus abdominis, latissimus dorsi and triceps brachii.
What equipment do you need for the Push-Up Superman?
None. The Push-Up Superman is a bodyweight exercise, so you can do it anywhere.
Is the Push-Up Superman a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Push-Up Superman go on?
It belongs on push day in a push/pull/legs routine.
What are some Push-Up Superman variations and alternatives?
Similar exercises include the Hold Around-The-World Superman, Around-The-World & Superman, Aztec Push-Up and Seal Push-Up.
Training calculators
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