my workout diet

How To Do Superman Push Up – Variation & Their Alternatives

Superman Push Up | My Workout Diet

Deadlift | Cardio | Triceps | Chest | Rhomboid | Glutes

A Superman Push Up targets multiple muscle groups simultaneously, which makes it a challenging variation of the traditional push-up exercise. This exercise combines the benefits of a push-up with resistance provided by the body staying rigid in an extended position. These muscles are worked alongside traditional push-ups.

How to do a superman push up :

Superman Push Up | My Workout Diet
  1. Make sure your hands are shoulder-width apart and that your body is in a straight line as you perform a push-up.
  2. By engaging your core, raise your legs and arms simultaneously, creating a “U” shape.
  3. Stay in this position for a moment, ensuring you remain rigid and straight.
  4. Return to the starting position for the push-ups by gradually lowering your body.
  5. Keep repeating for as long you can complete your desired repetitions.

Here are some tips :

  • To prevent injury and maximize effectiveness, maintain proper form throughout the exercise.
  • When performing superman Push Ups, be sure to breathe consistently and don’t hold your breath.
  • When your strength improves, slowly increase the number of repetitions.
  • Fit this exercise into your regular workout routine for a well-rounded workout.

Superman push ups muscles worked

With the Superman Push Up, you’ll engage multiple muscle groups simultaneously, and you’ll get a complete workout for your entire body. During this exercise, the following muscles are primarily worked:

  1. Chest (Pectoralis Major and Minor): The Superman Push Up targets the chest muscles, which are responsible for pushing and extending the arms.
  2. Shoulders (Deltoids): When extending the arms, the shoulders are engaged, particularly the anterior (front) deltoids.
  3. Triceps: During pushing, the triceps brachii, located at the back of the upper arms, extend the elbow joint.
  4. To maintain the rigid, extended body position, the Superman Push Up requires significant core engagement. In addition to improving core strength and stability, it targets muscles in the abs, obliques, and lower back.
  5. Glutes and Hamstrings: The Superman Push Up works the gluteal muscles (buttocks) and the hamstring muscles (back of thighs), improving lower body strength and flexibility.
  6. Stabilizing Muscles: During exercises, the rotator cuff, the erector spinae (back muscles), and the hip flexors are activated to keep the body balanced and maintain proper form.

Multiple muscle groups are simultaneously challenged during the Superman Push Up, making it an effective full-body exercise.

Percent of people who can do superman push up

Factors that may affect the percentage of people who are able to perform this exercise include:

  1. It is generally easier to perform the Superman push-up if you have a higher level of overall fitness, strength training experience, and core strength. In the beginning, this exercise may be challenging or impossible for those who are sedentary or new to exercise.
  2. Due to their higher muscle mass and strength levels, younger individuals and males are generally better at doing the Superman push-up. It can, however, vary based on an individual’s fitness level and training experience.
  3. It may be easier to perform a Superman push-up if you weigh less or have a lower muscle mass than those who weigh more or have a higher muscle mass.
  4. A person who has consistently practiced push-up variations, core exercises, and full-body strength training is more likely to perform the Superman push-up than someone who is new to these types of exercises.

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