Superman Push-up
Use pure bodyweight leverage to build chest thickness through a full range: Superman Push-up slots into any chest session.
How to do Superman Push-up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
- Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
- Repeat the movement, this time lifting your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Superman Push-up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Superman Push-up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Superman Push-up
Swap Superman Push-up For
Superman Push-up — Frequently Asked Questions
How do you do the Superman Push-up?
Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. Engage your core and lower your body towards the ground, keeping your elbows close to your sides. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Superman Push-up work?
The Superman Push-up primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Superman Push-up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Superman Push-up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Superman Push-up?
Try the Lever Incline Chest Press, Push-up Medicine Ball or the Dumbbell Incline Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
