Superman To Push Up

Muscles worked

Setup

1. Lie face down on the floor with your legs straight and arms fully extended overhead.
2. Position your feet hip-width apart and keep your gaze directed at the floor to maintain a neutral neck.
3. Engage your core slightly before beginning the movement.

How to do it

1. Inhale and lift your arms, chest, and legs off the floor simultaneously by contracting your glutes and spinal erectors.
2. Lower back to the floor with control, then immediately slide your hands back until they are tucked under your shoulders.
3. Exhale forcefully as you push your entire body off the floor in one rigid line into a high plank position.
4. Inhale as you lower your body back to the floor with a slow, controlled tempo before extending your arms back overhead.

Form checklist

• Keep your core braced throughout the push-up to prevent your hips from sagging or your back from arching.
• Avoid 'peeling' your chest off the floor; the shoulders and hips must rise at the exact same time.
• Squeeze your glutes hard during the Superman phase to protect your lumbar spine.
• Maintain a neutral spine by looking at the floor rather than craning your neck upward.

Pro tips

• Pause for one second at the peak of the Superman contraction to maximize mind-muscle connection with the posterior chain.
• Treat the push-up as a 'dead-stop' movement; avoid using momentum from the floor to bounce upward.
• Focus on driving through the heels of your hands to maximize pectoral and tricep recruitment.

Make it harder

• Perform a plyometric push-up by driving upward with enough force that your hands leave the floor.
• Hold the Superman position for 3-5 seconds before transitioning into the push-up.

Frequently asked

What muscles does the superman to push up work?

The superman to push up primarily targets the abs, erector spinae, glutes, and hamstrings, and also works the deltoids, obliques, and triceps as secondary muscles.

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

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

Is the superman to push up good for beginners?

Yes. The superman to push up is a beginner-friendly movement and a strong foundation to build on.

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