Chest · Bodyweight
Superman Push-up
How to do the superman push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position with hands under your shoulders and body in a straight line. Lower your chest to the floor, then press up explosively so your hands and feet leave the ground at the same time. Land softly and reset before the next rep.
- 1Drive through your chest and triceps hard enough to launch off the floor
- 2Brace your core so your body stays rigid through the airborne phase
- 3Absorb the landing with soft elbows and a tight midsection
Common mistakes
- Do not let your hips sag or pike when you push off
- Avoid landing with locked, stiff arms that jar your wrists
- Do not rush reps before you have reset a stable plank position
Muscles worked
The superman push-up mainly works the mid chest and triceps, with the upper chest, lower chest, upper abs, front delts, lower abs, and obliques assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Lower BackMinor
- QuadsMinor
- GlutesMinor
Kovo programs the superman push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.