The Superman push-up looks like a party trick, but it is really a test of power and control. 💥
It is an advanced, explosive push-up variation where both your hands and your feet briefly leave the floor at the top of the movement.
For a split second, your body stretches out in the air — arms reaching forward, legs behind you — like the flying hero it is named after.
That airborne moment is the whole point of the move, and it is also what makes it demanding. This guide explains it honestly, including who should not try it yet.
A note on the photos in this guide: no verified free photo of the actual airborne Superman push-up moment was found, so the airborne moment itself is not pictured here. The photos below show the base positions honestly — a standard push-up, a plank, a clap push-up and push-up practice — and are captioned as such.
First, Clear Up a Common Mix-Up ⚠️
Two very different exercises share the name “Superman”, and the old version of this article blurred them together.
In one, you lie face down and lift your arms and legs off the floor while your chest stays near the ground. That is the prone Superman hold, a slow back and core drill.
In the other — the move this guide covers — you push explosively out of a push-up so your whole body leaves the floor. That is the flying Superman push-up, a plyometric move.
They are not the same exercise, and training one does not automatically prepare you for the other. The prone hold appears later in this guide only as a warm-up drill for the back and core.
What the Superman Push-Up Actually Is 🦸
You start in a normal push-up position, lower yourself with control, then drive hard through your hands and feet.
If the drive is powerful enough, your hands and feet both leave the floor for a brief moment. While airborne, you reach your arms forward and extend your legs behind you.
Then you bring your hands and feet back underneath you and land softly, ready for the next rep — or ready to stop.
The working muscles are mainly the chest, shoulders and triceps, with the core, glutes and legs working hard to keep your body in one straight, braced line.
Because it is plyometric — built on a fast, explosive push rather than a slow lift — it trains power and coordination more than slow strength alone.
Who This Move Is For — And Who Should Skip It 🛑
This is an advanced move, full stop. It is not a beginner exercise, and it is not a good first push-up variation.
It suits you only if strict, full push-ups already feel solid and controlled, with no sagging hips and no shoulder pain.
If you have a wrist, shoulder or back problem — now or in the past — get direction from a clinician or qualified coach before trying it. The same applies if you are returning from any upper-body injury.
Stop straight away if anything hurts sharply, clicks painfully, or feels unstable in a joint. Soreness from effort is one thing; joint pain is your signal to stop.
This article gives general information only. It is not medical advice, and it cannot judge whether this move is right for you.
How to Do a Superman Push-Up, Step by Step 👣
Warm up first — shoulders, wrists, chest and core — and practise on a firm, non-slip surface with enough clear space around you.
1. Set your start position. Place your hands under or just outside your shoulders, feet close together, body in a straight line from head to heels.
2. Lower with control. Bend your elbows and lower your chest toward the floor slowly, keeping your core braced and your neck neutral, eyes on the floor.
3. Explode upward. Drive hard through your palms and toes at the same time. The push must be fast and powerful — a slow press will never get you airborne.
4. Stretch out in the air. As your hands and feet leave the floor, reach your arms forward and your legs back, keeping your body braced rather than arching loosely.
5. Come back and land soft. Return your hands and feet to push-up position before you land, bend your elbows slightly on contact, and absorb the landing quietly.
6. Reset before the next rep. Pause, re-brace, and only go again if your form is still clean. When power drops and landings get heavy, the set is over.
Form Cues That Keep It Safer ✅
Land quietly. A loud, jarring landing means you are absorbing too much force through stiff wrists and shoulders.
Keep your ribs down and your hips level. If your hips sag or pike up, your core has switched off and the rep is no longer clean.
Keep your neck in line with your spine. Looking up or tucking your chin hard can strain your neck for no benefit.
Start small. A tiny amount of airtime with a clean landing beats a big, wild jump that you cannot control.
Never chase height at the cost of landing. The landing is the riskiest part of the move, so it deserves the most respect.
Build Up to It: The Sensible Progression 🪜
Nobody should jump straight to the full Superman push-up. Work through these stages in order, and only move on when each one feels controlled.
Stage 1 — Strict push-ups. Build a base of clean, full push-ups with a straight body line and full range of motion. If these are not solid yet, this is your stage.
Stage 2 — Plank and prone Superman hold. Practise holding a straight plank, plus the slow face-down Superman hold — lifting arms and legs while lying prone — to wake up the back and core.
Stage 3 — Explosive push-ups. Push fast enough that your hands just leave the floor, then land softly. Start with hands-only airtime, with your feet staying grounded.
Stage 4 — Clap push-ups. Once hands-off push-ups feel easy and quiet to land, add the clap. This teaches you to get your hands off the floor and back in time.
Stage 5 — The full Superman push-up. Only now combine the two: hands and feet leaving the floor together, arms reaching forward, legs extending back, then a soft landing.
If any stage feels shaky or painful, stay there. There is no deadline for this move, and rushing it is how wrists and shoulders get hurt.
Common Mistakes to Avoid ❌
Arching your back in the air like a banana. The flying shape still needs a braced core, not a loose, sagging spine.
Locking your elbows on landing. Slightly bent elbows absorb the impact; straight, locked arms send it straight into your joints.
Reaching for airtime before you own the basics. Height without control is not progress — it is a hard landing waiting to happen.
Practising when tired. Explosive moves go wrong fastest when you are fatigued, so keep quality reps low and stop while landings are still soft.
What It Can Do for You — Honestly 💪
Done well, it builds explosive upper-body power, coordination and whole-body control in a way slow push-ups do not.
It also trains your core to stay braced while everything else is moving — a skill that carries over to sport and everyday strength.
What it will not do on its own is reshape your body or guarantee any visible result. No single exercise does that, and this guide makes no such promise.
Think of it as a power skill to earn gradually, not a shortcut to anything.
Frequently Asked Questions ❓
Are Superman push-ups good for beginners?
No. They are an advanced plyometric move, and beginners should build up through strict push-ups, explosive push-ups and clap push-ups first.
How is a Superman push-up different from a clap push-up?
In a clap push-up, only your hands leave the floor. In a Superman push-up, your hands and your feet both leave the floor, and your arms reach forward in the air.
Is the prone Superman hold the same exercise?
No. The prone hold is a slow drill done lying face down, lifting your arms and legs. It is a useful warm-up drill, but it is not the flying push-up.
What if my wrists hurt during explosive push-ups?
Stop and do not push through wrist pain. Get advice from a clinician or qualified coach, and return to easier variations until the issue is resolved.
Keep Reading 📖
For the general case for push-ups — strength, core and confidence without a gym — see our guide to the benefits of doing push-ups.
For other ways to vary the move once the basics are solid, see our top push-up variations for upper-body strength.
And if your goal is building a push-up habit rather than a party trick, our guide on getting ripped with push-ups covers the long, steady road.
The Takeaway 🎯
The Superman push-up is an advanced, explosive push-up where hands and feet briefly leave the floor together.
Earn it step by step, land softly, and stop the moment form or comfort breaks down. Done patiently, it is a genuine power skill — and rushing it helps nobody.