Chest exercise · body weight
Superman Push-Up
The superman push-up is a bodyweight exercise that targets the chest (pectorals), with the core and shoulders assisting.
- Target muscle
- Pectorals
- Also works
- Core, shoulders
- Equipment
- Body weight
- Body part
- Chest
How to do the superman push-up
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
- Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
- Repeat the movement, this time lifting your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the chest (pectorals). The core and shoulders work as secondary muscles. See all chest exercises or every bodyweight exercise.
