Superman Push-up

Superman Push-up

The Superman Push-up is a challenging and dynamic exercise that targets multiple muscle groups, providing a full-body workout. This advanced variation of the traditional push-up incorporates elements of core stabilization and upper body strength training to help you build a strong and solid physique. During a Superman Push-up, you start in a high plank position, with your hands slightly wider than shoulder-width apart, and engage your core muscles to maintain a straight line from head to toe. As you lower your body towards the ground, you simultaneously extend your arms straight out in front of you, similar to the flying position of Superman. This added arm extension puts extra emphasis on the chest, shoulders, and triceps, while engaging your core muscles to keep your body stable and balanced. The Superman Push-up also activates the muscles in your back, such as the latissimus dorsi and rhomboids, as they work to stabilize your spine throughout the exercise. Additionally, it recruits the glutes and quadriceps to help maintain proper form and provide lower body support. This exercise not only builds strength and endurance but also enhances your posture and overall body control. Incorporating Superman Push-ups into your fitness routine can help take your upper body and core strength to the next level. However, it is important to note that this exercise is physically demanding and may not be suitable for beginners. If you are new to exercise or have any existing medical conditions, it is recommended to consult with a fitness professional before attempting this challenging variation.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Engage your core and glutes to maintain a stable position throughout the exercise.
  • Lower your chest towards the ground by bending your elbows, while simultaneously lifting your legs and chest off the ground.
  • Extend your arms fully, pushing your body back up into the starting high plank position.
  • As you push up, squeeze your glutes and engage your back muscles to emphasize the superman component of the exercise.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement.
  • Keep your body in a straight line from head to toe.
  • Squeeze your glutes to maintain a stable position.
  • Focus on controlled and smooth movements.
  • Start with modified variations to build strength and progress gradually.
  • Incorporate resistance bands to increase the challenge.
  • Stretch and warm up your wrists before attempting the exercise.
  • Breathe in on the lowering phase and exhale on the pushing phase.
  • Maintain proper form and avoid excessive arching of the lower back.
  • Listen to your body and take breaks as needed.


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