Superman Push Up
Description
The superman push-up is an advanced plyometric push-up where you push off the floor with enough force that your entire body lifts off the ground, and you briefly extend your arms forward and legs back (like Superman flying) before landing back in the push-up position. It builds explosive upper-body power and total-body coordination.
Muscle Group
Equipment Required
Superman Push Up Instructions
- Get into a standard push-up position. Hands slightly wider than shoulder-width, body in a straight line.
- Lower your chest toward the floor in a controlled descent.
- Explode upward with maximum force. Push hard enough that your hands AND feet leave the floor simultaneously.
- While airborne, extend your arms forward and your legs back — forming a “Superman” flying position.
- Quickly bring your hands and feet back to the push-up position before landing.
- Land softly with slightly bent elbows and knees to absorb the impact.
- Immediately drop into the next rep or reset your position.
- This is an advanced explosive exercise. Master clap push-ups first. Use 1 to 5 reps per set.
Superman Push Up Form & Visual
Superman Push Up Benefits
- Builds extreme upper-body explosive power
- Trains total-body coordination
- Develops fast-twitch muscle fibers
- Impressive calisthenics skill
- No equipment needed
- Trains the core explosively
Superman Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (entire trunk)
- Hip flexors and extensors
- Quadriceps
Superman Push Up Variations & Alternatives
- Plyo Push-Up
- Clap Push-Up
- Deep Push-Up
- Decline Push-Up
- Behind-the-Back Clap Push-Up
- Triple-Clap Push-Up
- Archer Push-Up (unilateral)
- Twist Push Up
- Suspender Push Up
- Suspended Push Up
