Animated GIF · Available via API
gif_boxSuperman Push-up
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Superman Push-up is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Core and Shoulders.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Superman Push-up loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Pectorals and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Superman Push-up is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Chest movements first. It fits well in programs focused on strength training and pairs naturally with other Chest movements in a balanced routine.
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