Superman Push-Up: Explosive Chest Power, Proper Form, Sets & Progressions
Build explosive upper-body strength with the Superman Push-Up. Learn correct form, step-by-step execution, sets and reps by goal, common mistakes, regressions, and safety tips for powerful chest training.
Superman Push-Up
This variation is best for athletes and advanced trainees who already own strict push-ups with clean form. Each rep should feel explosive but controlled—no collapsing through the shoulders or hips. Keep your landing quiet, your ribs down, and your body like a plank.
Quick Overview
| Body Part | Chest |
|---|---|
| Primary Muscle | Pectoralis major (chest) |
| Secondary Muscle | Triceps, anterior delts, serratus anterior, core (anti-extension), glutes |
| Equipment | None (optional: exercise mat, push-up handles, wrist wraps) |
| Difficulty | Advanced (plyometric + high joint demand) |
Sets & Reps (By Goal)
- Power development (primary goal): 4–8 sets × 2–5 reps (90–180 sec rest, max intent)
- Athletic conditioning: 3–5 sets × 4–8 reps (60–120 sec rest, crisp reps only)
- Explosive chest finisher: 2–4 sets × 3–6 reps (60–120 sec rest, stop before form breaks)
- Skill practice (learning phase): 4–6 sets × 1–3 reps (long rest, focus on landing quality)
Progression rule: Earn volume with perfect landings first. Add reps only if you can stay stiff in the air and land softly. If power drops, stop the set.
Setup / Starting Position
- Choose a safe surface: Use a non-slip floor and consider a mat for softer landings.
- Hands: Place hands slightly wider than shoulder-width. Fingers spread for grip and stability.
- Body line: Brace your core and squeeze glutes so your body forms a straight line head-to-heels.
- Shoulders: “Pack” shoulders—think strong upper back and active shoulder blades (no sinking).
- Neck: Neutral head position, eyes slightly forward/down.
Tip: If wrists are sensitive, use push-up handles to keep wrists neutral and improve comfort.
Execution (Step-by-Step)
- Lower with control: Bend elbows and descend like a strict push-up. Keep ribs down and hips aligned.
- Hit a strong bottom: Chest close to the floor without collapsing shoulders forward.
- Explode upward: Drive the floor away as hard as possible through the palms.
- Flight phase: Let hands and feet leave the ground. Optionally reach arms forward slightly (Superman style) while staying braced.
- Land softly: Catch yourself with elbows slightly bent to absorb impact. Maintain a rigid trunk and reset immediately.
Pro Tips & Common Mistakes
- Think “plank jump”: Your whole body should move as one unit, not just the arms.
- Max intent, low reps: Plyometrics are about quality. Stop when power drops.
- Soft landing beats big air: A quiet catch is a sign of strength and control.
- Don’t over-reach: Extending the arms too far forward can stress shoulders—keep it moderate.
- Avoid elbow flare: Keep elbows at a controlled angle (roughly 30–60° from the torso).
- Protect wrists: Warm up wrists and consider handles/wraps if needed.
FAQ
Is the Superman Push-Up better than clap push-ups?
It’s usually harder. Reaching forward increases instability and shoulder demand. Clap push-ups are often a better step before progressing to the Superman variation.
Where should I feel this exercise?
Mainly in the chest and triceps, with strong core and shoulder stabilizer engagement. If you feel joint pain or shoulder pinching, regress and refine technique.
How do I regress this exercise safely?
Use an incline plyometric push-up (hands on a bench), reduce airtime, or do explosive push-ups without leaving the floor. You can also do a “hands-only” pop (feet stay grounded).
How often should I train Superman push-ups?
1–3 times per week is enough for most people. Keep volume low and recover well—plyometrics stress joints and connective tissue.
Can I do this for hypertrophy?
It’s primarily a power movement. For muscle growth, pair it with controlled pressing (push-ups, dips, bench variations) and use the Superman push-up as a low-rep explosive primer.
Recommended Equipment (Optional)
- Thick Exercise Mat — softer landings and better grip for plyometric reps
- Push-Up Handles / Parallettes — neutral wrists and improved comfort/stability
- Wrist Wraps (Training Support) — helpful if wrists get irritated during impact work
- Slam Ball / Medicine Ball — great for pairing with explosive upper-body circuits
- Resistance Bands Set — warm up shoulders (pull-aparts) and balance pressing with back work
Tip: Prioritize surface + wrist comfort first. If your landings are harsh, regress the movement and rebuild control before increasing intensity.