Superman Push-Up
The ultimate explosive push-up. Entire body leaves the ground with arms and legs extended.
Short answer
Superman Push-Up: an elite-level bodyweight exercise for the chest, shoulders and core. It needs no equipment. A typical target: 1-5 reps.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Explosive push-up start.
Drive entire body off ground.
Extend arms forward, legs back.
Return to catch position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the superman push-up work?
This requires enough explosive power to launch the entire body off the floor and extend the arms overhead before landing. The chest, front deltoids and triceps generate the launch, the core and hip flexors hold the body in the extended shape mid-air, and the same pressing muscles absorb a substantial landing. Timing and body awareness matter as much as strength, and the landing loads the shoulders in a position where they are relatively unsupported.
Primary Muscles
Secondary Muscles
How to train it
One to five reps, treated as maximal efforts, once a week at most and always fresh. The prerequisites are solid clapping push-ups and behind-back claps. Build through progressively bigger explosive push-ups. Volume must stay very low, and the moment height or control drops the session is finished.
If you are stuck
Insufficient power is the honest reason most attempts fail, and the fix is more explosive work rather than more attempts. Poor body position in the air - piking or arching - costs height and makes landing unpredictable; hold a rigid line. A bad landing is the real risk here: land with the hands first and soft elbows, not flat on the chest, and practise over a mat until the pattern is reliable.
Progressions
Level up your training
Superman Push-Up questions
What makes superman push-ups so difficult?
Superman push-ups require your entire body to leave the ground and extend into a flying position. This demands exceptional explosive power from chest, shoulders, core, and hip flexors.
How do I progress toward superman push-ups?
Master clapping push-ups first, then behind-back claps, then practice explosive push-ups where only hands lift. Finally work on hands and feet lifting together.
Are superman push-ups safe for your back?
The landing can stress the lower back if done incorrectly. Land with core engaged, avoid hyperextending, and ensure you have adequate explosive strength before attempting.
Related Exercises
More Skills exercises
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Ready to Practice Superman Push-Up?
Find a calisthenics park with open space near you and start training.