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How to do Superman Push-up

The superman push-up is a challenging bodyweight exercise that targets the pectorals while also engaging the core and shoulders. It involves alternating the extension of opposite arms and legs during the push-up, requiring significant balance, strength, and coordination.

Superman Push-up demonstration
Primary muscle
Chest
Also works
Core and Shoulders
Equipment
Body weight
Level
Advanced
Category
Chest

How to do Superman Push-up, step by step

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
  4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
  5. Repeat the movement, this time lifting your left arm and right leg.
  6. Continue alternating sides for the desired number of repetitions.

Muscles worked

Superman Push-up works your chest as the main mover, with help from your core and shoulders.

Track Superman Push-up in SPLYT

Superman Push-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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