Superman Push-up

advanced strength exercise · body weight · targets pectorals

Body part: chest
Primary target: pectorals
Equipment: body weight
Difficulty: advanced

The Superman push-up is one of the most demanding bodyweight pressing exercises that exists — performed from a standard push-up start position, but with the arms extended fully forward (Superman's flying position) at the top of each rep before pressing back down. The extreme arm extension creates a massive lever arm that the chest, shoulders, and core have to overcome to lift the body off the floor. This is one of the few push-up variations that genuinely competes with the one-arm push-up for difficulty. The extended arm position produces leverage so unfavorable that even strong athletes who can do 30+ standard push-ups often can't complete a single Superman push-up. Most trainees who can perform them at all manage only 1-3 reps per set in their first months of training the movement. Reaching a strict Superman push-up requires not just chest and shoulder strength, but also exceptional core bracing — the body has to remain perfectly rigid as it presses against the long lever. The exercise is a useful long-term goal for advanced calisthenics athletes building toward planche-style training, but it's overkill for most general fitness goals. For trainees who want extreme pressing strength without weights, however, the Superman push-up earns its place as one of the most challenging bodyweight options available.

Why train the Superman Push-up?

Builds extreme pressing strength relative to body weight, with no equipment.
Develops core bracing under extreme leverage demands.
Carries over to planche progressions and advanced calisthenics work.
Provides long-term progression goal for advanced trainees.
Requires no equipment.
Once mastered, makes regular push-ups feel trivial.

How to do the 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.

Muscles worked

Primary

pectorals

Secondary

core, shoulders

Common mistakes to avoid

Bending the elbows during the reach
If your elbows bend during the extended arm position, you're not doing a true Superman push-up — you're cheating the lever arm. Keep the arms perfectly straight at full extension before initiating the push.
Letting the hips sag
The extreme leverage demand makes the hips want to drop. Brace the abs and squeeze the glutes hard — the body must stay a rigid plank from heels to head throughout the entire rep.
Pushing only halfway up
Some trainees count partial reps where the chest barely lifts off the floor. A full rep brings the body up to a high plank position with the arms still extended. Anything less is just a struggle, not a rep.
Skipping the prerequisite work
Most failed Superman push-up attempts come from people who couldn't yet do clean planche leans or extended-arm push-up progressions. Build the prerequisite strength first — months of progressive work, not weeks.
Attempting them too frequently
The extreme demand requires extensive recovery. Don't program Superman push-up training more than twice per week, even at low volume.

Easier and harder variations

Easier

Extended-arm push-ups with arms forward of the shoulders but not fully extended. Or planche leans (high plank with shoulders shifted forward of the wrists, no press). Or push-ups with arms slightly forward of standard position (build the lever gradually).

Harder

Add weight (a vest or weight belt). Slow the tempo significantly (5+ seconds per phase). Or progress to planche push-ups, which extend this principle even further with the feet off the floor.

Alternative exercises

Planche lean
Static high plank with shoulders shifted forward of the wrists. Trains the same shoulder and core demand without the press component.
Pseudo-planche push-up
Push-up with hands shifted toward the hips and fingers pointed back, creating planche-like loading. Easier than Superman but similar progression.
Standard push-up
The bilateral baseline. Master before considering Superman push-up training.

How to program the Superman Push-up into your training

Superman push-ups are advanced specialty work. Program them carefully and respect the recovery cost. Sets and reps: 3-4 sets of 1-3 reps with 2-3 minutes rest. Total weekly volume of 8-15 reps is typical even for advanced trainees. In an upper body session: 4 sets of 8-10 standard push-ups (main pressing), 3 sets of 1-3 Superman push-ups (specialty advanced work), 4 sets of 8 inverted rows (balanced pulling), 3 sets of 30-second hollow holds (core). For athletes building toward planche progressions, Superman push-ups are essential preparation work. Run them in 6-8 week blocks alongside planche leans and other planche-progression work. Do not program Superman push-ups in your first months of upper-body training. They're an advanced variation — build standard push-ups, then archer push-ups, then planche progressions before considering Superman work.

Recovery and frequency

Superman push-ups are extremely demanding on the chest, shoulders, and core. 72-96 hours between sessions is the right cadence. Watch for shoulder strain — particularly at the front of the joint — and back off immediately if it appears. Foam roll the chest, lats, and triceps weekly. Sleep is critical — 8+ hours during heavy Superman push-up training is non-negotiable.

Frequently asked questions

How many sets and reps of Superman push-ups should I do?

3-4 sets of 1-3 reps with 2-3 minutes rest. Total weekly volume of 8-15 reps.

How often should I train Superman push-ups?

1-2 times per week max with 72-96 hours of recovery between sessions.

How long does it take to learn a Superman push-up?

From a base of 30+ standard push-ups, expect 6-18 months of progression through planche leans and pseudo-planche push-ups before achieving a strict rep.

Are Superman push-ups bad for the shoulders?

For trainees with the prerequisite strength and proper progression, no. For those skipping steps, yes — anterior shoulder strain is common in rushed trainees.

Will Superman push-ups give me a planche?

They're part of the path. Combined with planche leans, tuck planche progressions, and dedicated planche training, they help build toward the full planche over years of work.

Should I do Superman push-ups for general fitness?

No — they're overkill for general fitness goals. Standard push-ups, archer push-ups, and weighted variations cover most training needs. Reserve Superman push-ups for athletes specifically pursuing advanced calisthenics goals.