Superman to Push-Up

Superman to Push-Up is an advanced bodyweight exercise that combines the "Superman" movement with a push-up. This exercise engages multiple muscle groups, including the back, shoulders, chest, core and glutes, improving both strength and stability. It is ideal for those who want to challenge their physical ability and build a stronger upper body. :contentReference[oaicite:0]{index=0}

Correct Execution of the Superman to Push-Up

Follow these steps to perform the exercise correctly:

  1. Lie flat on your stomach with your arms stretched forward and your legs stretched back.
  2. Engage the core muscles and at the same time lift the arms, chest and legs off the floor so that only the stomach touches the ground (Superman position).
  3. Hold this position for 1-2 seconds to activate the back and gluteal muscles.
  4. Slowly lower the limbs back to the floor.
  5. Place your hands under your shoulders and push your body up into a push-up position.
  6. Perform a push-up by lowering your chest to the floor and then pushing back up.
  7. Lower your body back to the floor and repeat the entire sequence for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Overextension of the back: Avoid lifting the limbs too high in the Superman position, as this can lead to overextension of the lower back.
  • Improper push-up form: Make sure to keep your body in a straight line during the push-up and avoid letting your hips hang or lift too high.
  • For quick transitions: Perform the transition between Superman and push-up slowly and controlled to maintain proper form and reduce the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform push-ups on the knees to reduce stress and focus on proper form.
  • Advanced: Add an extra push-up or hold the Superman position for longer to increase the intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 6-10 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you raise the limbs in the Superman position and exhale as you lower them. During the push-up, inhale as you lower your body and exhale as you push back up.

Video Demonstration

Watch this video for a visual guide to properly performing the Superman to Push-Up:

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