Superman Push-Up
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Lifting the opposite arm and leg mid-rep leaves just two points of contact, making this less a chest exercise and more a full-body balance and tension test layered onto a push-up. Own the single arm raise variation first; this one adds a floating leg on top of it.
How to 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.
- 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.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Superman Push-Up work?
The Superman Push-Up primarily works the pectorals. It also involves the abs and delts, which assist the movement and stabilise the joints.
Is the Superman Push-Up good for beginners?
Not as a starting point. The Superman Push-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Superman Push-Up?
If you cannot do the Superman Push-Up, try the Archer Push-Up, the Clock Push-Up or the Handstand Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Superman Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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