Exercise

Superman Push-Up

Also known as: superman pushup, flying push up

Superman Push-Up is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid, triceps lateral head and upper abs. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head Upper abs

How to do it

Start in a push-up position and lower your chest to the floor.
Press up explosively so that both your hands and feet leave the ground at the same time.
Briefly extend your arms forward in the air like a flying superman.
Bring the hands back under the shoulders and land softly, absorbing into the next rep.