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Superman Push-Up

Step by step instructions, muscle activation and variants for the Superman Push-Up.

HardAbsMiddle chest

About this exercise

The Superman Push-Up is an advanced bodyweight exercise that combines a standard push-up with a full arm extension to a Superman glide position at the bottom, dramatically increasing the range of motion and demanding exceptional core and upper-body strength. It challenges the chest, triceps, and lower back simultaneously.

How to Perform

  • Start in a high push-up position with your hands slightly wider than shoulder width
  • Brace your core and keep your body in a rigid plank
  • Lower your chest to the floor while simultaneously sliding your arms forward into an overhead extended position (the Superman position)
  • Your body should be nearly flat on the floor with arms fully extended in front of you
  • Press through your hands and pull your arms back to the push-up position as you rise
  • Fully extend your elbows at the top before beginning the next rep
  • Control every phase of the movement — avoid letting your hips sag or pike

Muscle Activation

Primary
AbsMiddle chest
Secondary
QuadricepsUpper chestMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Superman Push-Up

The Superman Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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