Superman Push Up: How To Do, Benefits and Muscles Worked

We can try Superman push-ups when we get stronger after doing push-ups or want to try new types of push-ups that are more challenging.

But Keep in Mind:

Superman push-ups are a challenging version of push-ups and require good foam and technique to do the same.

It requires a significant amount of muscle activation from your core, chest, triceps, and glutes to rise up.

It also offers many benefits, such as improved stability, increased muscle activation, and a stronger upper body.

Get ready to take your standard push-ups to the next level. And demonstrate a move that requires incredible balance, concentration, and strength, appearing to defy gravity.

What Is Superman Push Up

The Superman push-up is an advanced and plyometric variation of push-up that requires more balance, stability, and strength. It targets your chest, shoulders, triceps, and core and also trains your lower body.

It is named after the Superman pose because it involves extending your arms and legs out in a similar position.  It’ll make you a flying hero.

There are two ways to do Superman push-ups.

• The first version requires both your hands and feet to be on the floor.
• The second variation, also called flying push-ups, is more explosive and requires you to push your hands and feet into the ground to lift your whole body off the ground.

Muscles Worked During Superman Push Up

The Superman push-up is a compound exercise that targets multiple muscle groups, including:

• They primarily work the chest muscles (pectoralis major and minor), back, triceps, and shoulders (deltoids).
• They also engage the back, core muscles, serratus anterior as they help to stabilize the body during the exercise.
• Furthermore, it is worth mentioning that the legs and glutes are indirectly targeted during Superman push-ups.

know how muscle worked during it:

• You work your chest, shoulders, and triceps during push-ups.
• Core muscles maintain stability and balance, including the rectus abdominis, obliques, and transverse abdominis.
• The upper back muscles, including the trapezius and latissimus dorsi, are worked when you lift your arms and legs off the ground.
• Upper back muscles, including trapezius and lats, are worked as you lift your arms and legs off the ground.
• The muscles of the glutes and hamstrings during explosive movement.

How To Do Flying Superman Push-Up

• Start in the same position as a traditional push-up.
• Make sure that our body is straight.
• Lower your body towards the ground by bending both elbows.
• Forcefully push your hands into the ground to propel your torso up and away from the ground as fast as possible.
• While in mid-air, extend your arms forward, parallel to the ground, resembling Superman in flight.
• Your entire body should be off the ground, with only your toes touching.
• Land softly on your hands, bending the elbows to cushion the landing.

Tips And Techniques for Doing Superman Push-Ups

Here are some tips and techniques to help you perform the Superman push-up correctly:

• Make sure to keep your back straight and your core engaged throughout the exercise to avoid injury.
• Keep your neck in a neutral position and avoid looking up or down.
• Breathe in as you lower your body, and breathe out as you lift.
• If you’re new to the Superman push-up, start with fewer reps and work your way up as you build strength and confidence.
• Keep your core tight throughout the movement to maintain proper form and prevent your lower back injury.
• Move slowly and control, focus on the muscle groups you are working on, and avoid momentum or bouncing.

Benefits of the Superman Push-Up

The Superman Push-Up offers many benefits, including:

1. The Superman push-up targets the chest, shoulders, and triceps, helping to build upper body strength.
2. Lifting the legs and arms simultaneously during the exercise requires using the core muscles. It helps to improve overall core stability.
3. A study has found that plyometric push-ups provide an effective way of developing maximum force and muscular power. 
4. It helps to strengthen the back, which can help to improve posture and reduce the risk of back pain.
5. It requires multiple muscle groups, which helps increase muscle activation and improve overall muscle tone.
6. As an advanced push-up level, it can also increase the heart rate and improve cardiovascular health.

Superman Push-Up Progressions

Here are some ways to progress toward the Superman push-up:

1. Traditional push-ups

Start with traditional push-ups to build the foundation of strength and stability needed to progress toward the Superman Push-Up.

Build the standard of doing 20+ push-ups.

How To Do It

1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
2. Keep your core engaged and your back straight as you lower your body towards the ground.
3. Keep your elbows close to your body as you lower down.
4. Push back up to the starting position.

2. Superman

The Superman exercise effectively builds strength in the lower back, glutes, and hamstrings.

You should include Superman exercises in your workout routine to make you stronger and more stable for the Superman Push-Up.

How To Do It

1. Lie on your stomach with your arms extended in front of you and your legs straight.
2. Simultaneously, lift your arms, legs, and chest off the ground.
3. Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
4. Lower your arms, legs, and belly back to the floor.
5. Repeat this exercise for 2–3 sets of 8–12 reps.

3. Extended Plank

The extended plank is a variation of the traditional plank exercise that can be used to progress toward the Superman push-up.

The extended plank is when you hold a plank position with your hands and feet on the ground and your arms out in front of you. It’s like when Superman does the Superman Push-Up.

How To Do It

1. Start with the traditional plank.
2. Your arms should be extended out in front of you and your legs should be extended behind you.
3. Your body should form a straight line from your head to your ankles.
4. Hold 10-20 and gradually increase the duration of the hold.

4. Clapping Push Up

The clapping push-up is a more advanced version of the traditional push-up. It can be used as a progression to the Superman push-up. It builds explosively and propels your entire body off the ground.

To do the clapping push-up, lift your body off the ground and clap your hands before catching yourself and returning to where you started.

How To Do It

1. Start in a traditional push-up position.
2. Lower your body towards the ground.
3. As you push back up to the starting position, explode off the ground, pushing your body up with enough force that your hands leave the ground.
4. Clap your hands in mid-air before catching yourself and returning to the starting position.

5. Beginner Superman Push-Up

Begineer floor is a must to build strength to build a flying Superman push-up.

It increases the movement’s dynamic and explosiveness, requiring more strength, balance, and stability.

How to Do It

1. Start in a traditional push-up position.
2. Now, extend your arms out in front of you, and your legs should be extended behind you.
3. Your fingers are spread out and your core and glutes are tight.
4. Lower your body down to the ground and keep your back straight and your core engaged.
5. Hold this Superman position for a second or two,
6. Then, slowly lower your body back to the starting position.
7. Repeat for the desired number of reps.

How To Add Superman Push-Up Into a Workout Routine

Here are some tips for incorporating it into your workout routine:

1. Start with a lower number of reps: If you’re new to it, start with a lower number of reps and work your way up as you build strength and confidence.
2. Add into your push-up routine: Do a few traditional push-ups, then a few Superman push-ups, and repeat.
3. Add it to your core workout: You can add it to your core workout routine, as it works both your upper body and core muscles.
4. Perform it with circuit training: You perform a series of exercises in a specific order, with little or no rest between exercises.
5. Incorporate it as a finisher: Doing it at the end of your workout exhausts the muscle group and promotes muscle growth.

Week 1-2: Foundation Building

Day 1, 3, 5:

Warm-Up: 10 minutes of light cardio (jogging, cycling)

Strength Training:

• Regular Push-Ups: 3 sets of 8-12 reps
• Plank: 3 sets of 30 seconds
• Chest Press: 3 sets of 8-12 reps

Cool Down: Stretching focusing on chest, shoulders, and core

Day 2, 4:

• Rest or Light Activity: Like walking or yoga

Week 3-4: Plyometric Introduction

Day 1, 3, 5:

Warm-Up: 10 minutes of cardio

Strength and Plyometrics:

• Regular Push-Ups: 3 sets of 10 reps
• Plyometric Push-Ups (hands lifting off the ground): 3 sets of 6-8 reps
• Plank: 3 sets of 45 seconds

Cool Down: Stretching

Day 2, 4:

• Rest or Light Activity

Week 5-6: Advanced Plyometrics

Day 1, 3, 5:

Warm-Up: 10 minutes of cardio

Advanced Plyometrics:

• Plyometric Push-Ups: 3 sets of 8-10 reps
• Clap Push-Ups: 3 sets of 6 reps
• Superman: 3 sets of 30 seconds

Cool Down: Stretching

Day 2, 4:

• Rest or Light Activity

Week 7-8: Introduce to Superman Push-Up

Day 1, 3, 5:

Warm-Up: 10 minutes of cardio

Superman Push-Up Introduction:

• Planks, Side Planks
• Regular Push-Ups: 2 sets of 10 reps
• Plyometric Push-Ups: 2 sets of 8 reps
• Superman Push-Ups: Start with 1-2 reps, gradually increase

Cool Down: Stretching

Day 2, 4:

• Rest or Light Activity

FAQs

Is Superman’s push-up difficult?

The Superman push-up is an advanced exercise and can be difficult for some people, especially if they are new to it or have limited upper body and core strength.

It’s important to progress slowly, start with fewer reps, and work your way up as you build strength and confidence.

Are Spiderman push-ups effective?

Yes, superman push-ups are an effective but challenging exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core muscles.

They can help to build overall upper body and core strength and stability.

Takeaways

The Superman Push-Up is a challenging but highly effective exercise that targets multiple muscle groups. It promotes muscle growth and improves overall fitness.

It can be a great way to add variety and challenge to your workout routine.

Before attempting the Superman Push-Up, it’s important to build a foundation of strength and stability with traditional push-ups and other exercises that target the same muscle groups.

As you build strength and confidence, you can gradually introduce the Superman push-up into your workout routine.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.