Superman Push-up

Instructions

1
Lie face down in a horizontal plank position with forearms on the ground, elbows directly under shoulders, legs extended with feet together, and body forming a straight line from head to heels
2
Engage your core by tensing abdominal muscles. Keep your neck neutral with eyes looking down, shoulders packed away from ears, and maintain neutral spine alignment throughout the movement
3
Slowly lower your hips toward the floor by relaxing core tension slightly while maintaining body alignment, allowing the abdominal muscles to lengthen under control
4
Drive hips upward by contracting abdominal muscles and engaging the core, returning to the neutral plank position with body in a straight line, squeezing abs at the top position
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors, Erector Spinae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Superman Push-up is an excellent addition to your routine. The mechanics of this Strength, Cardio exercise specifically bias the Chest, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors, Erector Spinae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Superman Push-up
  • Cable Superman Push-up
  • Banded Superman Push-up

Beginner Tips

If you are new to the Superman Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions