Superman Push-Up

Have you been performing push-ups for some time now? Feel like a bigger challenge? Then it's time to try the Superman push-up. This is a full-body compound exercise designed to target the chest, shoulders, and abdominals.

This push-up variation is excellent for individuals with resistance training experience and calisthenic athletes who exclusively train using body weight. It requires full-body engagement, which makes it great for increasing functional strength.

In this article, we discuss the Superman push-up. We cover the proper technique, anatomy, programming recommendations, and more.

How To Do

  1. Lie face down on the floor with arms outstretched overhead and palms flat.
  2. Place your toes on the floor so the weight is resting on the ball of the feet.
  3. Inhale and activate your core muscles.
  4. Breathe out and press your palms down onto the floor to push yourself up.
  5. As you push down, visualize your palms and feet coming together like you are folding your body in half. This creates a hollowing of the body, engaging the core.
  6. Once you reach the top, gently lower back to the floor.

Tips From Expert

  • During the setup, position your arms overhead in a relaxed position. This will allow enough slack through the arms to push you up off the floor.
  • Concentrate on engaging your core muscles and correct breathing techniques. This will help you maintain a rigid core, improving lifting capacity and your mind-muscle connection.
  • Perform a set of bridges and standard push-ups before doing the Superman push-up. This will engage your core and warm up your muscles and joints.

Optimal Sets and Reps

The Superman push-up targets several muscle groups, meaning it can be used for many training goals. Below we list load recommendations for strength, hypertrophy, endurance, and power.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Superman Push-Up

How to Put in Your Workout Split

The Superman push-up is a full-body movement that can increase muscle mass and strength. It targets the chest, shoulder, latissimus dorsi, and core, making it suitable for several workouts.

Below is a list of workouts that work well with the Superman push-up.

Full-Body — The Superman push-up's ability to engage our entire body makes it a great fit for the full-body program. Program it at the beginning of your workout. This will ensure you have the energy to engage your entire body to perform the movement with the correct technique.

For endurance, perform sets of 15 or more repetitions at a moderate to high intensity. Aim for 60% or less of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition with proper technique.

Push/Pull — The push and pull training split enables us to develop muscle mass and strength based on movement patterns. The Superman push-up would slot in well with your push workout. Consider programming it in the middle of your workout after your large compound lifts.

Bro Split — The bro split is when we divide our workout into muscle groups across four or five days. The Superman push-up is a full-body compound movement, however, like the push-ups the focus is on the chest. This makes them great for your chest workout.

Consider performing them alongside these push-up variations to boost muscle growth

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Clavicular Head Of Pectoralis Major

Our pectoralis major contains three heads: the clavicular, sternal, and abdominal.

The clavicular head of the pectoralis major makes up the upper part of the chest. It is located under the collarbone. It originates from the front of the collarbone and is inserted into the upper arm bone or humerus. Its primary purpose is to bring the arm across the body.

At the beginning of the Superman push-up, the clavicular head is lengthened as our arms are stretched overhead. From here, it shortens, pushing us upward. Once we reach the top, it lengthens and lowers us to the starting position.

During a traditional push-up, the clavicular head muscle activation rate is approximately 29.6% of a maximum contraction. This shares a similar movement pattern to the Superman push-up and highlights its importance during this type of exercise.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is located below the clavicular head. It arises from the sternum or breast bone in the middle of the chest and attaches to the humerus. Its purpose is to bring the arm across the body.

Like the clavicular head, the sternal head is lengthened when our arms are overhead. From here it contracts, shortening, pushing us upwards. From the top of the push-up, it lengthens, lowering us to the floor.

Abdominal Head Of Pectoralis Major

Our abdomina head of pectoralis major is located below the sternal head fibers. It arises from the sternum and attaches to the humerus. Its main function is to bring the arms across the body.

During the Superman push-up, the abdominal head shortens to push us upward. It then lengthens, lowering us to the floor.

Anterior Deltoid

The anterior deltoid is situated at the front of the shoulder. It arises from the front of the collarbone and attaches to the humerus.

During the Superman push-up, the anterior deltoid lengthens during the upward phase. It then shortens, to control the lowering portion of the exercise toward the floor.

Triceps Long Heads

Our triceps brachii consists of three heads, the long head, medial head, and lateral head.

The triceps long head is located on the inner side of the back of the humerus. It attaches the scapula (shoulder blade) and humerus. It inserts into the forearm bone or ulna. Its purpose is to extend the elbow and stabilize the shoulder.

During the upward phases the triceps long head shortens, keeping the elbow straight. As this happens, its attachment to the scapula pulls the arm toward the body. This lifts us off the floor. From here, it lengthens, lowering us down.

Triceps Medial Heads

The triceps medial head is located at the back of the upper arm. It originates from the humerus and attaches to the ulna. It extends the elbow.

During the Superman push-up, it shortens, pushing us upward. As it lengthens, we are lowered to the floor.

Triceps Lateral Heads

Our triceps lateral head is situated at the back of the upper arm. It attaches from the humerus and to the ulna. Its main purpose is to extend the elbow.

During the Superman push-up, it shortens to perform the upward, pressing phase. It then lengthens, allowing us to lower to the ground.

Upper Rectus Abdominis

Our rectus abdominis is divided into two sections, the upper rectus abdominis and the lower rectus abdominis.

The rectus abdominis is situated at the front of the torso below the chest. It arises from the pubic symphysis, a joint linking the right and pelvis. It attaches to the sternum and fifth and seventh rib cartilage. Its role is to curl the spine and stabilize the trunk.

During the Superman push-up, the upper rectus abdominis contracts to keep your torso rigid for the duration of the movement.

Lower Rectus Abdominis

The lower rectus abdominis is located below the upper rectus abdominis on the front of the torso. It is directly linked with the upper fibers. Its purpose is to stabilize the core and curl the spine.

During the Superman push-up, the lower fibers work alongside the upper fibers to stabilize the spine and keep the torso rigid.

Obliques

Our obliques occupy the outer sides of the trunk and run lateral to the rectus abdominis. They consist of two muscles: the internal obliques, and external obliques. Their purpose is to laterally bend, rotate, and assist in curling the spine.

They originate from the fifth through twelfth ribs and are inserted into the outer sides of the front of the pelvis.

During the Superman push-up, these muscles work with the rectus abdominis to stabilize the spine and keep our trunk rigid.

Erector Spinae

The erector spinae contains three muscle groups: the spinalis, iliocostalis, and longissimus. These muscles run the length of the spine, attaching to the sacrum, ribs, and vertebrae. Their function is to straighten, rotate, side bend, and stabilize the spine.

During the Superman push-up contract, working with our rectus abdominis and obliques to keep our spine neutral, and trunk rigid.

Latissimus Dorsi

The latissimus dorsi is a broad muscle spanning from our lower back to the upper arms. It originates from the fascia of the lower back, a dense layer of connective tissue. It inserts into the inner side of the upper arm. Its main function is to extend, internally rotate, and adduct, or bring the arms toward the body.

At the beginning of the Superman push-up, the latissimus dorsi is lengthened as our arms are stretched overhead. It then shortens, pushing us up, before lengthening and lowering us back to the floor.

Gluteus

The glutes consists of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

These muscles originate from the upper part of the back of the pelvis. They are inserted into the top of the upper leg bone, or femur. During the Superman push-up, the glutes activate, keeping our hips extended. They work with the core muscles to maintain torso rigidity and prevent the hips from sagging down to the floor.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

T Push-Up

Decline Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Grasshopper Push-Up

Spider Push-Up

Knee Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Banded Push-Up

Negative Push-Up

Dumbbell Svend Press

Who Should Do?

Advanced Gym Goers

The training focus of advanced gym goers is to increase muscle mass and function. This is achieved by performing compound and isolation exercises at a moderate to high intensity. They require a range of fundamental and complex exercises to challenge themselves to promote strength and muscle growth.  

The Superman push-up is a complex compound exercise. It targets the chest, shoulders, and core while engaging the entire body. The outstretch positioning of the arm increases difficulty significantly, requiring greater coordination, and core engagement compared to the standard push-up. This presents a greater challenge and stimulus for advanced gym goers which will help them increase strength and muscle growth.  

Calisthenics Athletes

A calisthenic athlete’s training focus is to increase strength, muscle mass, and function using body weight resistance. This can be achieved by performing basic and advanced compound movements which engage the entire body.

The Superman push-up is a prime example of a complex bodyweight compound movement. During the movement, the core must engage to create a functional center. This links the upper and lower body, enabling our body to work as one. This requires advanced levels of core strength. 

Meanwhile, push-up in the outstretch plank position requires significant full-body functional strength. By performing this exercise calisthenics athletes will increase muscle mass and full body functional strength. 

Who Should Not Do?

Absolute Beginners

If you are an absolute beginner you should avoid performing the Superman push-up. A beginner’s training focus is to build lean muscle while practicing the correcting technique during the initial weeks and months.  

The Superman push-up is an advanced movement that requires considerable full-body strength. 

To push up from the outstretched plank position requires advanced levels of upper body and core strength. This can be difficult for those with less experience and established muscle mass. Performing the exercise too soon can lead to poor technique and injury.

Beginners should focus correct push-up technique and increasing muscle mass before attempting the Superman push-up. 

People With Shoulder Impingement Injuries

People with shoulder impingement injuries should avoid the Superman push-up. Shoulder impingement is when there is a narrowing of the space in the shoulder joint. This can lead to pain, discomfort, and dysfunction.

The Superman push-ups outstretched plank position can place significant pressure on the shoulder joint. If there is dysfunction or pain in the shoulder, it can be difficult to push up. This can lead to poor technique and further aggravation. 

If you are currently experiencing shoulder impingement, consult your physical therapist to get a tailored rehabilitation plan. 

Benefits Of The Superman Push-Up

Improves Functional Strength

Functional strength is the ability to perform real-life activities efficiently. Improving functional strength requires us to perform multi-dimensional movement patterns that mimic movement patterns and engage the entire body.  

The Superman push-up is an example of a functional movement exercise. It targets the upper body, while the core muscles engage to stabilize the spine and torso. This forces muscles of the entire body to work together to perform the push-up. 

Therefore, the Superman push-up can improve full-body muscle engagement. This will enhance the coordination of the core, upper body, and lower body. These elements combined with the other benefits of push-ups will enhance functional strength.

Builds Muscle Mass

Building lean mass requires mechanical stress and muscle damage to promote muscle growth. This is achieved through resistance training which enables us to progressively overload our muscles by increasing resistance, volume, and intensity.

The Superman push-up is a complex compound exercise that has all the required components listed above to promote muscle growth. Furthermore, it can be progressively overloaded by increasing sets and repetition to increase intensity. This enables us to continue challenging the body for further muscle growth.

If you want to increase upper body mass, pair the Superman push-up with these compound tricep exercises.

Can Be Performed Anywhere

One of the best things about the Superman push-up is that it can be performed anywhere. Like other calisthenics exercises, it requires nothing more than our body weight to increase muscle mass and strength.

Furthermore, because it is an advanced full-body exercise, it challenges even the most advanced practitioners. This makes it great for force strength, mass, and functional improvements long term. 

Frequently Asked Questions

Are Superman push-ups good?

Superman push-ups are excellent for increasing muscle and strength. It targets the chest, shoulders, and core. This makes it an excellent movement for enhancing functional strength.

What are the benefits of Superman push-ups?

The benefits of the Superman push-up are increased muscle mass, strength, and function. Pushing up in the outstretch plank position requires significant upper-body and core strength. Therefore, performing this exercise will improve our core strength, function, and muscle mass.

How do you do Superman push-ups?

To do the Superman push-up, lie face down on the floor with arms outstretched overhead and toes on the floor. Inhale, tense your core, exhale, and push yourself up. Pause briefly, then lower back down.

How many reps for Superman push-ups?

You should do 3–4 sets of 8–12 repetitions for muscle hypertrophy. However, this can be altered to suit your training goals. For strength, perform 3–4 sets of 1–6 repetitions, and for endurance, perform 3–4 sets of 15 or more repetitions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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