Superman Push-up – Video Exercise Guide & Tips

Superman Push-up - Video Exercise Guide & Tips

Are you looking to level up your push-up game? Look no further than the Superman Push-up!

Watch This Exercise Video

This dynamic exercise targets your core, chest, and shoulders, giving you a superhero physique.

In this video exercise guide, you'll learn the proper form and technique, common mistakes to avoid, and progressions to challenge yourself.

Plus, we'll share tips for increasing difficulty and safety precautions to keep in mind.

Get ready to soar to new heights with the Superman Push-up!

Key Takeaways

  • The Superman Push-up is a beneficial exercise that can increase strength, improve posture, and target multiple muscle groups simultaneously.
  • Proper form and technique are important for maximizing the benefits of the Superman Push-up, including maintaining a neutral spine and engaging the core and glutes for stabilization.
  • Common mistakes to avoid include incorrect hand placement, improper form like sagging hips or rounded back, and not maintaining proper alignment with the hands directly under the shoulders.
  • Progressions and variations of the Superman Push-up can be used to modify the exercise for different fitness levels, target specific muscle groups, and increase difficulty as strength improves.

Benefits of the Superman Push-up

You can experience increased strength and improved posture through regular practice of the Superman push-up. This advanced technique is a great way to engage multiple muscles and take your push-up routine to the next level. The Superman push-up focuses on engaging your core, back, shoulders, and glutes, making it a full-body exercise that targets multiple muscle groups simultaneously.

When performing the Superman push-up, your muscles are forced to work harder to stabilize your body and maintain proper form. This increased muscle engagement leads to greater strength gains over time. As you become more proficient in this exercise, you'll notice improvements in your overall strength and endurance.

Another benefit of the Superman push-up is improved posture. This exercise helps to strengthen the muscles in your back, which can help alleviate common issues such as rounded shoulders and a weak lower back. By strengthening these muscles, you can improve your posture and reduce the risk of developing postural imbalances.

Now that you understand the benefits of the Superman push-up, it's important to focus on proper form and technique to maximize your results.

Proper Form and Technique

To ensure proper form and technique for the Superman push-up, focus on engaging your core, back, shoulders, and glutes throughout the exercise. By maintaining proper alignment and engaging these muscles, you can maximize the benefits of this challenging exercise.

Here are some key tips to help you maintain proper form and avoid common mistakes:

  1. Start in a prone position, with your arms and legs fully extended.
  2. As you lift your arms and legs off the ground, keep your gaze down to maintain a neutral spine.
  3. Squeeze your glutes and engage your core to stabilize your body throughout the movement.
  4. Avoid arching your back excessively or allowing your hips to sag.

As you become more comfortable with the Superman push-up, you can increase the difficulty by incorporating the following variations:

  1. Slow down the movement to increase time under tension.
  2. Elevate your feet on a bench or stability ball to add an extra challenge.
  3. Perform the exercise with one arm and one leg lifted for a unilateral strengthening effect.
  4. For an even greater challenge, add a clap at the top of the movement to enhance power and explosiveness.

Remember to start with proper form and gradually increase the difficulty as you progress. This will ensure that you're getting the most out of your Superman push-up workout.

Common Mistakes to Avoid

When performing the Superman push-up, it's important to avoid common mistakes that can compromise your form and effectiveness.

One of the most common mistakes is incorrect hand placement, which can put unnecessary strain on your wrists and shoulders.

Additionally, lack of proper form, such as sagging hips or a rounded back, can limit the benefits of the exercise and increase the risk of injury.

Incorrect Hand Placement

One common mistake to avoid when performing the Superman Push-up is placing your hands incorrectly. Proper hand position and wrist alignment are crucial for maintaining stability and preventing injury during this exercise. Here are four key points to keep in mind:

  1. Hand placement: Start by positioning your hands slightly wider than shoulder-width apart. This will provide a solid base of support and allow for proper alignment of your wrists and shoulders.
  2. Alignment: Make sure your hands are directly under your shoulders. This will help distribute your body weight evenly and prevent excessive strain on your wrists.
  3. Wrist alignment: Keep your wrists in a neutral position, neither flexed nor extended. Avoid bending them too much, as this can lead to discomfort and potential injuries.
  4. Grip: Maintain a firm grip on the ground, engaging your fingers and palms. This will help you stabilize your body and maintain control throughout the movement.

Lack of Proper Form

To ensure you get the most out of your Superman Push-up, it's essential to maintain proper form and avoid common mistakes.

One common mistake to avoid is improper alignment, which can lead to ineffective results and potential injuries. When performing a Superman Push-up, it's important to keep your body in a straight line from head to toe, engaging your core muscles to support your spine.

This exercise isn't only great for strengthening your upper body, but also for improving posture and strengthening your core. By maintaining proper form, you can maximize the benefits of this exercise and minimize the risk of injury.

Now that you understand the importance of proper form, let's explore some progressions and variations to take your Superman Push-up to the next level.

Progressions and Variations

Now let's talk about the different progressions and variations you can try with the Superman push-up.

If you're a beginner, there are easier progressions that you can start with to build strength and technique.

On the other hand, if you're more advanced, there are advanced variations that will challenge you even further.

Exploring these variations won't only keep your workouts interesting but also provide different benefits to target different muscle groups.

Easier Progressions for Beginners

Start with a few modified variations of the Superman push-up to make it easier for you as a beginner. Here are four beginner modifications that will help you build strength gradually:

  1. Knee Push-ups: Instead of doing the push-up on your toes, start on your knees. This reduces the amount of weight you have to lift, making it easier to perform the exercise.
  2. Elevated Push-ups: Place your hands on an elevated surface, such as a bench or step. This decreases the range of motion and decreases the difficulty level.
  3. Wall Push-ups: Stand facing a wall and place your hands on the wall at shoulder height. Lower your body towards the wall and push back up. This modification allows you to control the intensity of the exercise.
  4. Incline Push-ups: Use a sturdy object, such as a table or countertop, to elevate your upper body. This reduces the amount of weight you have to lift and makes the exercise more manageable.

Remember to focus on proper form and gradually increase the difficulty level as you gain strength and confidence.

Advanced Variations for Experts

Challenge yourself with the Superman Push-up variations to take your strength and fitness to the next level.

As an expert, you can try advanced modifications and challenging techniques to enhance your workout.

One advanced modification is the Single-Leg Superman Push-up, where you lift one leg off the ground while performing the push-up. This engages your core and improves balance.

Another challenging technique is the Plyometric Superman Push-up, which involves explosively pushing yourself off the ground and clapping your hands before landing back in the starting position. This variation increases upper body power and speed.

Additionally, you can try the Archer Superman Push-up, where you shift your weight to one side and perform a push-up, targeting the chest and triceps asymmetrically.

These advanced variations will push your limits and help you achieve greater strength and fitness.

Benefits of Different Variations

As an expert, you can reap numerous benefits from incorporating different variations of the Superman Push-up into your workout routine. These variations target different muscles and provide a challenging and effective workout.

Here are some key benefits of incorporating different variations:

  1. Target Specific Muscles: Each variation of the Superman Push-up targets different muscles, allowing you to work on specific areas of your body. For example, the wide-grip Superman Push-up targets your chest and shoulders, while the close-grip variation focuses more on your triceps.
  2. Increased Strength: By incorporating different variations, you can continuously challenge your muscles and increase your overall strength. As you progress and master each variation, you'll notice improvements in your upper body strength and stability.
  3. Injury Modifications: Different variations of the Superman Push-up can be modified to accommodate various injuries. For example, if you have wrist pain, you can perform the exercise on your fists or using push-up handles to reduce strain on your wrists.
  4. Enhanced Core Stability: The Superman Push-up variations engage your core muscles, helping to improve your overall stability and balance. This can have a positive impact on your performance in other exercises and daily activities.

Incorporating different variations of the Superman Push-up into your workout routine can provide a range of benefits, including targeted muscle engagement, increased strength, injury modifications, and enhanced core stability.

Tips for Increasing Difficulty

Looking to make the Superman push-up more challenging? There are several ways you can increase the intensity of this exercise and take it to the next level.

One option is to add resistance by using weights or resistance bands. By placing a weight plate on your back or holding dumbbells in your hands, you'll engage more muscles and make the exercise more challenging.

Another option is to elevate your feet on a bench or stability ball. This will increase the demand on your core and upper body, forcing them to work harder.

Additionally, you can try performing the Superman push-up on unstable surfaces such as a Bosu ball or a balance board. This will require more stability and activate smaller stabilizing muscles.

Lastly, you can try incorporating advanced modifications such as clapping your hands in the air or performing explosive jumps at the top of the movement. These variations will increase the power and explosiveness required for the exercise.

Remember to always maintain proper form and listen to your body to avoid any injuries. Push yourself, but don't push too hard.

Safety Precautions and Modifications

To ensure your safety and make necessary modifications, it's important to consider certain precautions when performing the Superman push-up. This exercise can be challenging and intense, so it's crucial to take the necessary steps to prevent injury.

Here are some safety modifications and tips to help you perform the Superman push-up safely:

  1. Warm-up: Always start with a proper warm-up to prepare your muscles for the exercise. This will help increase blood flow and flexibility, reducing the risk of injury.
  2. Proper form: Maintain proper form throughout the exercise. Keep your core engaged, back straight, and shoulders aligned. This will help prevent strain on your lower back and promote stability.
  3. Progress gradually: If you're new to the Superman push-up or have any pre-existing injuries or conditions, start with modified versions or reduced range of motion. As you build strength and stability, you can gradually increase the difficulty level.
  4. Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any discomfort, stop immediately and consult a fitness professional or healthcare provider.

Frequently Asked Questions

How Many Calories Can I Burn by Doing Superman Push-Ups?

You can burn a significant amount of calories by doing superman push-ups. The exact number of calories burned will vary based on factors such as your weight and intensity of the exercise.

However, incorporating variations of superman push-ups into your workout routine can increase the calorie burn even more. These variations target different muscle groups and add an extra challenge to your workout, helping you burn more calories and achieve your fitness goals.

Can Superman Push-Ups Help Me Build Muscle Mass?

Superman push-ups are a great exercise for building muscle mass. By incorporating different variations of the superman push-up, such as the diamond push-up or the handstand push-up, you can target different muscle groups and increase the intensity of your workout.

The benefits of superman push-ups for strength training are immense. They engage your chest, shoulders, triceps, and core muscles, helping you develop upper body strength and definition.

Keep pushing yourself with these challenging exercises to see noticeable gains in muscle mass.

Are There Any Specific Breathing Techniques to Follow During Superman Push-Ups?

During superman push-ups, it's important to focus on your breathing. Proper breathing techniques can help you maintain stability and maximize the effectiveness of the exercise.

As you lower your body towards the ground, exhale slowly through your mouth. Then, as you push yourself back up, inhale deeply through your nose. This controlled breathing pattern helps engage your core muscles and ensures you're getting the most out of your workout.

Beginners can modify superman push-ups by starting with knee push-ups or practicing the movement without lifting their legs.

Can I Do Superman Push-Ups if I Have a Previous Shoulder Injury?

If you have a previous shoulder injury, it's important to take precautions to prevent further damage.

You may want to avoid doing Superman push-ups, as they can put strain on your shoulders.

However, there are modifications you can try to make the exercise more shoulder-friendly. For example, you can perform a modified version by keeping your knees on the ground instead of lifting your entire body.

Always listen to your body and consult with a professional before attempting any exercises that may aggravate your injury.

How Often Should I Incorporate Superman Push-Ups Into My Workout Routine for Maximum Results?

To maximize results, incorporate superman push-ups into your workout routine regularly. Vary the intensity by trying different superman push-up variations, such as single-leg or plyometric variations. Remember to maintain proper form for superman push-ups by keeping your core engaged and your body in a straight line.

Aim for at least 2-3 sets of 8-12 reps, gradually increasing the number of sets or reps as you get stronger. Consistency and progression are key for achieving the best results.


In conclusion, the Superman push-up is a challenging exercise that offers numerous benefits for your upper body and core strength.

By maintaining proper form and avoiding common mistakes, you can maximize the effectiveness of this exercise.

Additionally, incorporating progressions and variations can help you continue to challenge yourself and increase difficulty over time.

Remember to prioritize safety and make any necessary modifications to suit your fitness level.

Keep pushing yourself and enjoy the rewards of this powerful exercise.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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