Superman Push-Up

Muscles worked

Setup

1. Begin in a standard high plank position with your hands slightly wider than shoulder-width and feet hip-width apart.
2. Engage your glutes, quadriceps, and core to create a rigid line from your head to your heels.
3. Position your weight over the mid-foot and the palms of your hands.

How to do it

1. Lower your chest toward the floor in a controlled eccentric phase, inhaling as you descend.
2. Explosively drive through your palms and toes to launch your entire body off the ground.
3. While airborne, simultaneously extend your arms straight out in front of you and lift your legs to mimic a flying position.
4. Quickly return your hands and feet to the starting position, landing softly with slightly bent joints to absorb the impact, and exhale.

Form checklist

• Maintain a rigid core throughout the flight to prevent your hips from sagging or your back from arching excessively.
• Ensure your hands and feet leave the ground at the exact same moment for a level launch.
• Land with 'soft' elbows and knees to protect your joints from the high-impact force.
• Keep your gaze slightly forward or down to maintain a neutral cervical spine.

Pro tips

• Think about 'punching' the floor away as fast as possible to maximize your air time.
• Squeeze your glutes aggressively at the peak of the jump to help lift your lower body and stabilize your spine.

Make it harder

• Incorporate a clap behind your back before extending into the Superman position.
• Perform the movement with a weighted vest to increase the power requirement for the launch.

Frequently asked

What muscles does the superman push-up work?

The superman push-up primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, hip flexors, and obliques as secondary muscles.

What equipment do you need for the superman push-up?

The superman push-up requires no equipment — just your body weight.

Is the superman push-up good for beginners?

The superman push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• BurpeeIntermediate · abs, glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Long Jump With Push-UpAdvanced · glutes, hamstrings, pectorals, quadriceps, and triceps
• Burpee Over The BarAdvanced · glutes, hamstrings, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps