Superman Push-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Superman Push-Up is an advanced bodyweight exercise primarily targeting the chest while also engaging the shoulders as a secondary muscle group. It involves performing a push-up with an explosive movement, often lifting the hands off the ground at the top of the motion, which challenges both strength and coordination. This exercise requires no equipment, relying solely on bodyweight, and emphasizes full upper-body engagement along with core stabilization. By combining pushing strength with a brief airborne phase, the Superman Push-Up enhances power, shoulder stability, and overall upper-body muscular development.
How to Perform
Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart and your feet together, keeping your body in a straight line from head to heels.
Engage your core, glutes, and legs to maintain a rigid plank position throughout the movement.
Lower your chest toward the floor slowly by bending your elbows, keeping them at about a 45-degree angle from your torso.
Once your chest is just above the floor, explosively push through your palms to lift your upper body off the ground. Extend your arms fully in the air so that both hands leave the floor simultaneously.
Hold the airborne “Superman” position for a brief moment, keeping your chest lifted and shoulders engaged.
Land softly back into the push-up position, absorbing the impact by slightly bending your elbows and maintaining control.
Repeat the movement for the desired number of repetitions, focusing on maintaining proper form, controlled landing, and maximal chest engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on a controlled descent to maximize chest activation before the explosive push.
Keep your core and glutes tight to maintain a straight body line throughout the movement.
Avoid flaring your elbows too wide to protect your shoulders.
Land softly when returning to the ground to reduce joint stress.
Start with small lifts off the ground if the full airborne push-up is too challenging.
Exhale explosively during the push phase to enhance power and stability.
Maintain head alignment with your spine to prevent neck strain.
Perform the exercise on a non-slip surface to avoid slipping during the explosive phase.
Prioritize form over speed or height to reduce the risk of injury.
Incorporate proper warm-up for shoulders and chest before attempting this advanced variation.
How Not to Perform
Do not let your hips sag or pike, as this reduces chest engagement and strains the lower back.
Avoid flaring your elbows out too wide, which can overload the shoulder joints.
Do not use momentum to lift your body; explosive push should come from chest and shoulder strength.
Avoid landing stiffly or locking your elbows when returning to the ground, which can cause joint stress.
Do not let your head drop or crane forward; keep it aligned with your spine.
Avoid shallow push-ups without full chest lowering, as this limits muscle activation.
Do not rush repetitions; uncontrolled speed reduces effectiveness and increases injury risk.
Avoid performing on a slippery or unstable surface to prevent slips and falls.
Do not neglect warming up the shoulders, chest, and core before attempting this exercise.
Avoid letting your back or glutes relax during the movement, which wastes energy and reduces stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
