Superman push up
The superman push up is a dynamic exercise that targets the chest, shoulders, triceps, core, and lower back. This explosive move enhances upper body strength and stability by demanding rapid, coordinated contractions from the muscles involved. Athletes can benefit significantly from this exercise due to its ability to improve power, endurance, and functional strength. The core engagement required helps in stabilizing the body, reducing the risk of injuries, and enhancing overall athletic performance. Incorporating Superman Push-Ups into a routine can lead to increased muscle definition and improved coordination.
| Primary muscle group: | FullBody |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
5
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie down flat on a gym mat with your arms fully extended above your head and your toes touching the ground. This is your starting position.
- 2Push your body up and keep your body rigid. Hold this position for two seconds.
- 3Inhale as you lower your body to the starting position.
- 4You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Warm Up Thoroughly: Ensure your muscles are warm and flexible before attempting this challenging movement. A good warm-up can prevent injury.
Engage Your Core: Tighten your core muscles throughout the exercise to maintain balance and protect your spine. This exercise requires significant core strength.
Perfect Your Form First: Before trying to perform multiple repetitions, ensure that your form is perfect on each attempt. Quality over quantity is key for avoiding injury.
Distribute Your Weight Evenly: As you lift your hands and feet off the ground, make sure to distribute your weight evenly to prevent stress on any single joint or muscle group.
Start on a Soft Surface: For beginners, practicing this exercise on a soft surface like a gym mat can reduce the impact and lower the risk of injury.
Control Your Movements: Don't rush through the exercise. Controlled movements are essential for maximizing muscle engagement and avoiding strain.
Incorporate into Routines Wisely: Given its difficulty, it’s best to incorporate Superman push-ups towards the beginning of your workout routine when you have maximum strength and energy.
Progress Gradually: If you’re new to this exercise, start with fewer repetitions and gradually increase as your strength and coordination improve.
Use Proper Breathing Techniques: Inhale during the preparation phase and exhale during the exertion phase to help maintain a proper rhythm and ensure you’re not holding your breath.
Check for Balance: Ensure that your hands and feet are placed at the same height to avoid tilting your body, which can lead to a misalignment and potential injury.
Stay Focused: Keep your eyes on the ground ahead to assist with balance and maintain a neutral neck alignment.
Listen to Your Body: If you feel any pain, especially in the lower back or shoulders, stop immediately. This exercise can be intense, and it’s important to avoid over-exertion.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
