Superman Push-up
Expert Advice
Engage your core and glutes to keep your body in a straight line and prevent your lower back from arching during the push-up.
How-to-do Steps
- Begin in a standard push-up position.
- As you lower yourself to the ground, extend one arm forward, like Superman flying.
- Push back up to the starting position while bringing the extended arm back.
- Alternate the extended arm with each repetition.
Track Superman Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Superman Push-up primarily targets the Chest, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest30%
Abs30%
Secondary
Lats20%
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Superman Push-up work?
Superman Push-up primarily targets the Chest, Abs. Secondary muscles involved include Lats, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Superman Push-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Superman Push-up suitable for beginners?
Superman Push-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
