A Superman pushup is an advanced bodyweight exercise that combines a standard pushup with a brief "Superman" pose at the top, engaging your core and back muscles more intensely.
How to Perform a Superman Pushup
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Starting Position: Begin in a standard pushup position: hands shoulder-width apart, body in a straight line from head to heels, core engaged.
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Lowering Phase: Lower your body towards the ground, maintaining a straight line.
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Pushing Up Phase: Push back up to the starting position.
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The "Superman" Extension: At the top of the pushup, simultaneously extend your arms forward and lift your legs off the ground, creating a "Superman" pose. Your body should form a slight arc. Hold this position briefly (1-2 seconds).
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Return to Pushup Position: Lower your arms and legs back to the starting pushup position.
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Repeat: Continue for the desired number of repetitions.
Muscles Worked
- Chest (Pectoralis Major): Primary muscle group targeted by the pushup.
- Triceps: Assist in extending the arms.
- Shoulders (Anterior Deltoids): Involved in pushing the body up.
- Core (Abdominals and Obliques): Stabilize the body throughout the movement and during the Superman extension.
- Back (Erector Spinae, Lower Back): Engaged to lift and hold the legs in the Superman position.
- Glutes and Hamstrings: Also engaged to lift the legs.
Benefits of Superman Pushups
- Increased Core Strength: The Superman extension heavily engages the core muscles, improving stability and balance.
- Enhanced Back Strength: Strengthening the back muscles improves posture and reduces the risk of lower back pain.
- Improved Body Awareness: Requires coordination and control, enhancing proprioception.
- Full Body Workout: Works multiple muscle groups simultaneously, providing an efficient workout.
- Progression Exercise: Can be used as a progression from regular pushups, spicing up your workout.
Tips and Considerations
- Master Regular Pushups First: Ensure you can perform a good number of standard pushups with proper form before attempting Superman pushups.
- Start Slow: Focus on maintaining control throughout the movement.
- Listen to Your Body: If you experience any pain, stop the exercise.
- Engage Your Core: Consciously tighten your abdominal muscles throughout the exercise.
- Maintain a Straight Line: Avoid arching or sagging in the back.
- Modify if Needed: If the full Superman extension is too challenging, try lifting your arms or legs separately first.
