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All exercises

Superman push-up

Advanced

Superman push-up is a compound bodyweight exercise for the chest, also working the abs and front delts.

What it works

Primary muscle

Chest

Also works

AbsFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. 2Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. 3As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
  4. 4Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
  5. 5Repeat the movement, this time lifting your left arm and right leg.
  6. 6Continue alternating sides for the desired number of repetitions.

What to do instead

  • Archer push upBodyweight
  • Clock push-upBodyweight
  • Handstand push-upBodyweight
  • Suspended push-upBodyweight
  • Side push-upBodyweight
  • Push-up medicine ballOther

Easier variations

  • Incline reverse grip push-upBodyweight
  • Modified hindu push-upBodyweight
  • Push-up plusBodyweight
  • Shoulder tap push-upBodyweight

Harder variations

  • Push-up medicine ballOther
Logged today · 1 min restSuperman push-up

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