How to do the Superman Push-up
Superman Push-up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Core and Shoulders.
Superman Push-up demonstration · © GymiaFit
Superman Push-up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Core, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Superman Push-up step by step
- 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- 3As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
- 4Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
- 5Repeat the movement, this time lifting your left arm and right leg.
- 6Continue alternating sides for the desired number of repetitions.
Superman Push-up — questions
What muscles does the Superman Push-up work?
The Superman Push-up primarily targets the Pectorals. It also recruits the Core, Shoulders as secondary movers.
What equipment do I need for the Superman Push-up?
None — the Superman Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Superman Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Superman Push-up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Superman Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.