Do you ever feel like your upper body workouts just aren’t giving you the results you want? Are you tired of doing the same old push ups every day, only to see minimal improvement in your strength and muscle tone? Well, don’t worry, because you’re not alone. Many people struggle to find a workout that effectively targets their chest, shoulders, and triceps. But luckily, there’s a solution: the superman push up. In this blog post, we’ll teach you everything you need to know about this challenging yet rewarding exercise, so you can finally achieve the results you’ve been dreaming of.
Superman Push Up Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, Obliques, Rectus Abdominis, and Triceps Brachii
- Equipment: Body Weight
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Superman Push Up Instructions
- Lie prone on the floor with your hands slightly wider than shoulder width and forward of your head.
- Raise your body off the floor by extending your arms with your body straight.
- Lower your body to the floor by bending your elbows to the side.
- Push your body back up until your arms are fully extended.
- Do these Superman Push-Ups for a complete set of 8-12 reps.
Video Tutorial
Superman Push Up Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Obliques
- Rectus Abdominis
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- None
Antagonist Stabilizers
Benefits of Superman Push Up
The Superman Push Up is an excellent exercise for strengthening the pectoralis major-sternal muscle. This exercise works the chest muscles and helps to improve posture, balance and stability. It also helps to strengthen the muscles of the shoulders and back, as well as engaging the core muscles. This exercise also helps to increase muscular endurance and can be used as a great warm-up before engaging in more strenuous activities. The Superman Push Up is an effective way to target the pectoralis major-sternal muscle, which is responsible for pushing, pulling, and rotating movements of the arms. This exercise is suitable for all levels of fitness, as it can be done with lighter weights or bodyweight, depending on the individual’s fitness level.
Tips for Performing Superman Push Up
If you’re seeking to take your superman push up to a new level, then you’ve come to the right place. Using these suggestions can allow you to take full advantage of this amazing workout. You can develop your chest muscles, and even lower your chances of experiencing an injury. So let’s get begin and look at what these tips can accomplish for you.
- Maintain Proper Form: Make sure to keep your back and legs straight, as this will help you maximize the benefits of the exercise. Keeping proper form will ensure that you’re engaging the right muscles and avoiding injury.
- Don’t Rush It: Superman Push Ups should be done slowly and with control, as this will help you better activate the muscles you are targeting. This is also important for avoiding injury.
- Focus on the Core: Make sure to keep your core engaged throughout the movement to get the most out of the exercise. This will help you strengthen your core and improve your overall fitness level.
Benefits and Tips Video
Frequent Mistakes To Avoid
When executing superman push up, avoiding common mistakes can be the difference between an effective workout and a painful injury. Moreover, achieving optimal results from this exercise requires proper technique, and avoiding make any common mistakes can allow you to perform the exercise correctly and obtain your desired results. But relax, it’s not as challenging as it might seem. By knowing the errors to avert and taking the right actions, you can execute the exercise safely and effectively. So it is time for you to optimize the impact of this exercise and experience the benefits of a successful workout.
- Not engaging their core: Not engaging their core when doing the Superman Push Up can lead to poor form and potential injury from the strain on their lower back.
- Not pushing up enough: Not pushing up far enough can make the exercise less effective and prevent them from getting the most out of the workout.
- Not keeping their arms straight: Keeping their arms bent during the exercise will reduce its effectiveness and may even cause muscle strain and soreness.
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Variations and Complementary Exercises
These are just a few exercises to give you some ideas. If you’re looking for variations, complementary, or alternative exercises to the Superman Push Up, there are plenty of options out there. Here are a few you can consider:
Wide Push Up
The Wide Push Up is a great complement or alternative exercise to the Superman Push Up. This exercise focuses on strengthening your chest, shoulders, triceps and core muscles. To perform this exercise, start in a high plank position with your hands slightly wider than shoulder width apart and your feet slightly wider than hip width apart. Lower your body by bending your arms and lowering your chest towards the floor. Push back up to the starting position and repeat for the desired number of repetitions. The Wide Push Up provides an effective full body workout and is a great alternative to the Superman Push Up for those who find it too difficult or who want to focus on different muscles.
Decline Push Up
Decline Push Up is a great complementary or alternative exercise for the Superman Push Up. It works all the same muscles, but with the added benefit of a decline angle to give your chest, shoulders, and triceps a slightly more intense workout. To do a Decline Push Up, start by placing your hands on the edge of a bench or box at a slight decline angle. With your feet on the floor, lower your chest to the edge of the bench and push back up. Make sure to keep your core engaged throughout the exercise to help maintain proper form and maximize results.
Diamond Push Up
The Diamond Push Up is a great alternative or complementary exercise to the Superman Push Up. It is similar to the Superman Push Up, but instead of pushing up from a plank position, the user will place their hands together with the index fingers and thumbs forming a diamond shape. This targets the triceps and chest muscles, as well as strengthens the core. The diamond push up can be done in the same fashion as a regular push up or with one arm at a time. It is an excellent exercise for those looking to increase their upper body strength and core stability.
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Incline Push Up
The Incline Push Up is a great complementary or alternative exercise to the Superman Push Up. It is an upper body exercise that works the chest, shoulders, triceps, and core muscles. To perform this exercise, start in a plank position with your hands on a raised surface such as a bench or steps. Keeping your core tight, lower yourself down until your chest almost touches the surface and then push back up. This exercise can be modified to make it easier or more challenging depending on the height of the surface you are using. This is a great way to add variety to your workout routine and target different muscle groups.
Narrow Push Up
The Narrow Push Up is a great alternative or complementary exercise to the Superman Push Up. It targets the same muscles, mainly the chest, shoulders, triceps, and core, but the movement is slightly different. To do a Narrow Push Up, you start in the same position as a regular push up, but you place your hands close together directly under your chest. This will make the movement slightly more challenging and focus on your chest and triceps. You then lower your body until your chest almost touches the floor and push yourself back up. This exercise can help build strength in your chest, shoulders, and triceps while also working your core.
Push Up
The Push Up is a great complementary or alternative exercise for the Superman Push Up. It works the same muscles as the Superman Push Up, but does not require the same level of coordination and balance. It is an excellent bodyweight exercise for strengthening your upper body and core. Push Ups are easy to modify, allowing you to focus on different muscle groups, and can be done anywhere. They are also great for increasing endurance and overall strength.
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Opposing Complementary Exercises
In order to further complement the Superman Push Up, it is important to engage in exercises that target the opposing muscle groups. This will help you to maintain balance in your strength and flexibility. Below are some exercises that work the opposite muscles as the Superman Push Up.
Dumbbell Supported One Arm Row
The Dumbbell Supported One Arm Row is a great exercise to complement the Superman Push Up by targeting the opposing muscle group. This exercise focuses on the back muscles and involves holding a dumbbell in one hand while keeping the opposite knee and hand on a bench or other raised surface. The arm holding the dumbbell is then used to pull the weight up towards the side of the chest while squeezing the back muscles. This exercise helps strengthen and build the muscles of the back, thus providing balance and stability to the body which is essential for performing the Superman Push Up effectively.
Inverted Rows
Inverted Rows are a great way to complement the Superman Push Up. This exercise works the opposing muscle group, engaging the upper back, lats, and shoulders. This exercise is performed by anchoring the feet and hanging from an overhead bar. The lifter then pulls the body up toward the bar while keeping the body rigid, engaging the muscles of the back, core, and arms. Inverted Rows allow you to work on your strength while targeting the same muscles as a Superman Push Up, but in reverse. This exercise also allows you to progress as your strength increases, making it an excellent choice for those looking to mix up their workouts and make gains.
Reverse Fly With Bands
The Reverse Fly With Bands is a great complementary exercise to the Superman Push Up, as it works the opposing muscle group. This exercise targets the rear deltoids, rhomboids, and trapezius muscles. It requires you to stand with your feet shoulder-width apart and hold a band in each hand. Start with your arms straight out in front of you and pull them out to the side, keeping them at shoulder level and squeezing your shoulder blades together as you do so. The movement should be slow and controlled, with the focus being on feeling the muscles working. This exercise is great for strengthening the upper back and shoulders, making it an ideal counterbalance to the Superman Push Up which works the lower body and core.
Become a Fitness Superhero with the Superman Push-Up!
Looking to take your fitness game to the next level? Look no further than the Superman Push-Up! This ultimate exercise will challenge and build full-body strength, stability, and power. It’s the perfect move for those who want to feel like a superhero in their workouts. If you’re ready to take on the challenge, be sure to properly warm up and take your time learning proper form. With dedication and consistency, you’ll be able to add this move to your fitness arsenal and become a fitness superhero in no time!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Bodyweight Exercises
