The Superman pushup is a challenging exercise designed to work your upper body, core, and overall fitness. It improves balance and stability and increases cardiovascular fitness.
What are Superman Pushups?
Superman pushups are a bodyweight workout that combines elements of a pushup and a back extension.Â
During a Superman pushup, you start in a pushup position and then lift your arms, legs, and chest off the ground simultaneously, resembling the flying position of Superman.
Superman pushups target the chest, shoulders, triceps, and core muscles and engage the muscles in the back, glutes, and legs to a smaller extent.Â
You can improve your fitness and well-being by incorporating Superman pushups into your workout routine.
How to do Superman Pushups
Here’s a step-by-step guide on how to perform Superman pushups correctly:
- Start in a pushup position with your hands shoulder-width apart and your feet hip-width apart. Make sure your body is straight from your head to your heels.
- Lower your body to the ground, keeping your elbows close. Make sure to engage your core muscles as you lower down.
- Once you’ve reached the ground, simultaneously lift both your arms and legs off the ground. Keep your neck neutral and your gaze fixed on the ground to avoid straining your neck.
- Hold the position for a few seconds, keeping your core engaged and your body straight. Breathe in deeply and exhale as you hold the position.
- Lower your arms and legs back down.
- Push yourself back up to the starting position, using your chest, shoulders, and triceps to lift your body.
- Repeat the exercise for the required number of reps.
Maintaining proper form while performing Superman pushups is important to avoid injury and get the most out of the exercise.
Here are some tips to help you perform the exercise correctly:
- Keep your elbows close to your body while lowering down and pushing up to engage your chest, shoulders, and triceps.
- Keep your core engaged throughout the exercise to maintain a straight line from your head to your heels.
- Avoid arching your back or straining your neck by keeping your neck in a neutral position and your gaze fixed on the ground.
- Breathe deeply as you lower down and exhale as you hold the position.
Benefits of Superman Pushups
Upper Body and Core Strength
Superman pushups are an excellent exercise for building upper body and core strength.
They work the chest, shoulders, triceps, and core muscles, essential for many everyday activities, such as lifting and carrying objects.
Improved Balance and Stability
Superman pushups require a lot of balance and stability, which makes them excellent exercises for improving these skills.
They require you to engage your core muscles and maintain stability while lifting your arms and legs.
Increased Cardiovascular Fitness
Superman pushups are high-intensity exercises that can help you increase your cardiovascular fitness.
Regularly performing this exercise can improve your heart health and overall endurance.
Improved Posture
Superman pushups can help improve your posture by strengthening your back and core muscles.
Good posture is essential for preventing back pain and maintaining overall health and well-being.
Superman Pushup Variations
Superman pushups can be changed to suit different fitness levels and goals. Here are some variations you can try:
Modified Superman Pushups
If you’re new to Superman pushups or find them challenging, you can modify the exercise by keeping your legs on the ground while lifting your arms and chest.
This modification will reduce the intensity of the exercise and make it more accessible.
Plyometric Superman Pushups
Plyometric Superman pushups are a more advanced variation that involves explosively pushing off the ground while performing the exercise.
This variation adds an extra challenge and can help you improve your explosive power and overall fitness.
One-arm Superman Pushups
One-arm Superman pushups are an extremely challenging variation requiring much upper body strength and control.
To perform this exercise, you’ll need to lift one arm and the opposite leg off the ground while keeping your body straight.
Flying Superman Pushups
Flying Superman Pushups, also known as Plyometric Superman Pushups, are a more advanced version of the regular Superman Pushup.
This exercise requires explosive power and strength, and it’s important to have a strong foundation of upper body strength before attempting this exercise.
Here’s how to perform a Flying Superman Pushup:
- Begin in a standard pushup position with your hands shoulder-width apart and your feet together.
- Lower your body down into a standard pushup, keeping your elbows close to your body.
- As you push yourself back up, explosively lift your arms and legs off the ground.
- While in the air, bring your hands together in front of your body and extend your legs out behind you, similar to the position of Superman in flight.
- Land softly on your hands and feet and immediately lower yourself into a standard pushup.
- Repeat for 2-3 sets of 5-10 reps.
Maintaining control throughout the entire movement and landing softly to prevent injury is important. Warm up properly before attempting this exercise.
Superman Push ups Muscles Worked
Superman pushups are a challenging exercise that targets multiple muscle groups in your upper body and core. Here are the primary muscles worked during Superman pushups:
Chest
Superman pushups engage your chest muscles, particularly the pectoralis major and minor.
Shoulders
The deltoid muscles in your shoulders are also activated during Superman pushups. This helps to strengthen and tone your shoulder muscles.
Triceps
Your triceps on the back of your arms are also engaged during Superman pushups. This helps to strengthen and tone your triceps muscles.
Core
The core muscles, including your abdominals and lower back, are engaged throughout the exercise to maintain stability and balance.
Overall, Superman pushups are an excellent exercise for building upper body strength and improving core stability.
Maintaining proper form and progress gradually is important to prevent injury and ensure effective results.
Superman Pushups for Beginners
Superman pushups can be challenging, but beginners can work up to performing them with the right approach.
Here are some tips to help beginners get started:
Build up Your Upper Body Strength
Superman pushups require a lot of upper body strength, so starting with some basic exercises is important to build that strength. Start with pushups on your knees, then progress to standard pushups, and then try variations like diamond pushups and decline pushups.
Focus on Your Form
Proper form is crucial for any exercise but is especially important for Superman pushups. Ensure you keep your core engaged and your hips level throughout the movement.
Your arms should be fully extended at the top of the pushup, and your legs should be lifted off the ground at the bottom of the movement.
Start with the Easier Variation
The easiest variation of Superman pushups is simply lifting your legs and arms off the ground while keeping your torso in contact with the floor.
This will help you build your strength to progress to the full Superman pushup.
Practice Regularly
Like any exercise, the better you will get, the more you practice. Start with a few reps at a time and gradually work your way up. Consistency is key, so try to practice a few times a week.
Be Patient
Superman pushups are challenging, and it may take some time before you can perform them. Don’t get discouraged if you can’t do them right away – keep practising, and you’ll get there eventually.
Always warm up properly before exercising, and listen to your body.
How Hard are Superman Pushups?
Superman pushups are a challenging exercise that requires a lot of upper body and core strength, balance, and stability.
They’re not recommended for beginners or those with a history of shoulder or back injuries.
If you’re new to Superman pushups, you can start by modifying the exercise or practising the components separately.
For example, practice pushups and back extensions separately before attempting the full exercise.
Listening to your body and avoiding pushing yourself too hard is essential.
Start with a few reps and gradually increase the number as your strength and endurance improve.
Are Superman Pushups Good?
Superman pushups are excellent for building upper body and core strength, improving balance and stability, and increasing cardiovascular fitness. They can also help improve posture and prevent back pain.
However, like any exercise, Superman pushups are not suitable for everyone. They require a lot of upper body and core strength and can be challenging for beginners or those with a history of shoulder or back injuries.
If you’re new to Superman pushups, it’s essential to start slowly and listen to your body. You can modify the exercise or practice the components separately before attempting the full exercise.
What are the Benefits of Superman Pushups?
Superman pushups offer numerous benefits for your overall fitness and well-being, including:
- Building upper body and core strength
- Improving balance and stability
- Increasing cardiovascular fitness
- Improving posture
- Preventing back pain
Including Superman pushups in your workout routine can improve your overall health and fitness and enhance your quality of life.
The Takeaways
Superman pushups are a challenging exercise that can help you build upper body and core strength, improve balance and stability, and increase cardiovascular fitness.
They offer numerous benefits for your overall health and well-being and can be modified to suit different fitness levels and goals.
If you’re new to Superman pushups, it’s essential to start slowly and listen to your body to avoid injury and get the most out of the exercise.