Superman Push-up

pectoralschestbody weight

Learn how to do the Superman Push-up with proper form and technique. This body weight exercise primarily targets your Pectorals, with secondary emphasis on Core, Shoulders.

Superman Push-up exercise demonstration showing proper form

How to Do the Superman Push-up

Follow these steps to perform the Superman Push-up with correct form:

  1. 1Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. 2Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. 3As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
  4. 4Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
  5. 5Repeat the movement, this time lifting your left arm and right leg.
  6. 6Continue alternating sides for the desired number of repetitions.

Superman Push-up Muscles Worked

Primary

pectorals

Secondary

coreshoulders

Exercise Details

Equipment
body weight
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Superman Push-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Superman Push-up work?

The Superman Push-up primarily targets your Pectorals. Secondary muscles worked include Core, Shoulders. This makes it an effective exercise for developing your chest.

Do I need equipment for the Superman Push-up?

No. The Superman Push-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Superman Push-up with proper form?

Start by Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together. Engage your core and lower your body towards the ground, keeping your elbows close to your sides. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Superman Push-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Superman Push-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Superman Push-up best for?

The Superman Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

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