TETSUSuperman Push-Up
The Superman Push-Up is a bodyweight exercise for the chest that primarily targets the pectorals, with the core and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Superman Push-Up
- 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.
Common questions
What muscles does the Superman Push-Up work?
The Superman Push-Up primarily targets the pectorals. The core and shoulders work as supporting muscles.
What equipment do I need for the Superman Push-Up?
None. The Superman Push-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Superman Push-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Superman Push-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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