Superman to Push-up
The Superman to Push-up is a dynamic exercise that combines core stability with upper body strength.
- Start in a Superman position, lying face down with arms extended in front of you.
- Lift your arms, chest, and legs off the ground, engaging your core.
- Transition into a push-up position by placing your hands under your shoulders and pushing your body up.
- Perform a push-up, keeping your body straight.
- Return to the Superman position and repeat.
How to perform the Superman to Push-up
- Set up. Set up in a stable, balanced starting position appropriate for the Superman to Push-up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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