Superman Push-Up

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Exercise Details

Level: Advanced
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Get into a standard push-up position. Engage your glutes and core intensely.

Instructions

1. Lower your chest to the floor.
2. Explosively press up so your hands and feet leave the ground.
3. Extend your arms forward in mid-air.
4. Land softly with bent elbows.
5. Maintain a straight line from head to heels.

Common Mistakes

1. Sagging the hips.
2. Landing with locked elbows.
3. Lack of explosive height.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed in a standing position, usually with cables or bands. it targets the pectorals while challenging core stability.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.