Superman Push-Up

Setup

1. 01Start in a strong push-up position with hands under the shoulders.
2. 02Set the feet together or hip width and squeeze the glutes.
3. 03Brace the trunk into a rigid straight line from head to heels.
4. 04Clear space around you and use a forgiving surface like a mat or turf.

Execution

1. 01Lower quickly under control to just above the floor.
2. 02Drive violently through the hands and toes at the same time.
3. 03Let the whole body leave the floor and extend arms and legs forward and back like a flying pose.
4. 04Bring the hands and feet back under you and land softly with bent elbows.
5. 05Absorb the landing and flow directly into the next descent.

Checkpoints

• -Hands and feet leave the floor at the same moment.
• -Body stays in one rigid line in the air, not piked or arched hard.
• -Landings are quiet with elbows bending to absorb force.
• -Each rep is maximally explosive, not grinded.

Common mistakes

• -Kicking only the feet up while the hands stay down.
• -Landing with locked elbows.
• -Letting the hips sag on takeoff and losing power transfer.
• -Doing high-rep fatigued sets where explosiveness disappears.