Superman push-up exercise
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Superman push-up

Exercise details

  • Target muscles: Latissimus Dorsi, Sternal (Lower) Pectoralis Major, Rectus Abdominis
  • Synergists: Teres Major, Posterior Deltoid, Triceps Brachii (long head only)
  • Important stabilizers: Internal and External Obliques, Rectus Femoris, Iliopsoas
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie prone (on your front) on the floor with your arms extended forward and your palms flat on the floor. This is the superman position.


  1. Keeping your body straight and rigid, exhale as you raise your body off the floor by pushing down on your palms.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your body back to the floor.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep your core tight and your body straight. Do not allow your hips to rise or sag.
  • The superman push-up is an advanced bodyweight exercise that’s great for strengthening your core. If you can’t prevent your lower back from sagging, it means that your rectus abdominis is not strong enough to keep your core tight. Stop using the superman push-up and strengthen your rectus abdominis until you can keep your core tight. One decent exercise for isolating and strengthening your rectus abdominis is the vertical leg crunch.
  • Of the three target muscles, the latissimus dorsi and lower pectoralis major are exercised dynamically, whereas the rectus abdominis is exercised isometrically.
  • See also the standard push-up and the Spiderman push-up.

Superman push-up video


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