The superman push-up is a challenging bodyweight exercise that targets the pectorals while also engaging the core and shoulders. It involves alternating the extension of opposite arms and legs during the push-up, requiring significant balance, strength, and coordination.
Quick Facts
How to Do Superman Push-up
Follow these step-by-step instructions to perform Superman Push-up with proper form and technique.
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
- Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
- Repeat the movement, this time lifting your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Muscles Worked
Understanding which muscles Superman Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Superman Push-up
Incorporating Superman Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Pectorals Development: Superman Push-up directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Core and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Superman Push-up build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Superman Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Superman Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Superman Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.