Are you dreaming of doing the superman push-up? Some exercises are just awesome, and this one is one of them. We've all seen someone demonstrate a move that requires incredible balance, focus, and strength, seemingly bend the laws of physics and defy gravity.
We call them hero moves, the high-level moves you watched on Instagram but never imagined you could pull off yourself. Good news: with the right training plan, you can learn exactly what it takes to master the superman push-up! In this article, we reveal how to progress and finally succeed in the superman push-up!
The superman pump, what is it?
Definition
Push-ups alone aren't as easy and effortless as they seem, at least not for beginners. And then there's the superman pushup: it's not a walk even for fitness enthusiasts, now you can imagine the intensity and difficulty level of this pushup. It's easier to do 100 push-ups than to do one set of superman push-ups! No doubt this is one of the toughest push-ups in the world.
The superman push-up is therefore the advanced level of the standard high-intensity push-ups. This is not easy to do, as it puts extreme pressure on the body and requires balance. Raising your whole body in a push-up position is the hardest part that requires super energy, which is probably why this form is named the superman push-up!
However, those who mastered it would gain countless benefits in terms of muscle strength, agility, flexibility, and body balance. It requires extraordinary muscle activation to raise the whole body from the chest and abs to the air and then land holding the same position.
Movement
How do you do superman push-ups? It looks easy and fascinating in the pictures, but once you try it you'll know how much strength, focus and strategy it takes to master the art of the superman pushup . Here's the step-by-step guide to doing these extreme push-ups :
- start in standard push-up position;
- make sure your body is straight, your hands and arms as well;
- contract the upper thighs and trunk;
- press down on your hands and feet and try to lift the body into the air, parallel to the ground;
- keep your hands straight, parallel to the ground: you must want to fly;
- while descending towards the ground, return to the starting position. This is the most delicate part to maintain the position despite the effort;
It may seem easy while reading, but don't do it in a hurry. You should train for these weeks of exercise (essential for beginners) before trying this one directly!
To do the move perfectly, the basic requirement is a strong core. Only the push-ups and the sheathing plank can prepare the body for this advanced level push.
Progress at the superman pump in 5 weeks
Do you want to be able to progress into pump superman, but you think you won't quite be able to? Start small to get linear progressionand succeed in the superman push-up!
This explosive maneuver is a real hit in the gym, but it can take a while to work in. Follow this 5-week progression plan.
Week 1
Start with slam pushups to progress to pumpups superman. At the top of the movement, push through the floor with your hands and clap. Land, balance and drop down to complete a classic push-up.
- Day 1: 5 sets of 6 push-ups
- Day 2: 5 sets of 6 push-ups
- Day 3: 5 sets of 8 push-ups
- Day 4: Lying Supermans (Lie on your belly, arms extended forward. Lift your legs and arms. Do 5 sets of 10 reps) .
- Day 5: 5 sets of 10 push-ups
- Day 6: 5 sets of 12 push-ups
- Day 7: Do 15 clap push-ups. You can not ? Repeat Week 1 until you complete this set of 15 reps.
Week 2
Proceed to shoulder slap pushups, slapping your shoulders with both hands at the top of the rep. This is a great move to get stronger for doing superman push-ups:
- Day 8: 5 sets of 4 shoulder push-ups
- Day 9: 5 sets of 4 shoulder push-ups
- Day 10: 5 sets of 6 shoulder push-ups
- Day 11: 5 sets of 10 lying supermans
- Day 12: 5 sets of 6 shoulder push-ups
- Day 13: 5 sets of 8 shoulder push-ups
- Day 14: Perform 10 shoulder slam pushups Can't you? Repeat week 2 until you complete this set of 10 reps.
Week 3
Do pushups, extending your arms forward at the top of each rep before lowering down. It's an exercise that is getting closer and closer to the superman push-up and is therefore very effective:
- Day 15: 4 sets of 3 freehand push-ups
- Day 16: 4 sets of 3 freehand push-ups
- Day 17: 4 sets of 4 freehand push-ups
- Day 18: 4 sets of 8 supermans lying down, this time for 2 seconds
- Day 19: 4 sets of 6 freehand push-ups
- Day 20: 4 sets of 6 freehand push-ups
- Day 21: Perform 1 set of 8 freehand push-ups. You can not ? Try week 3 again.
Week 4
Do explosive full-body push-ups, lifting your entire body off the floor with each repetition. It's a very difficult variation, but it will allow you to do the superman push-ups later on:
- Day 22: 3 sets of 2 explosive push-ups
- Day 23: 3 sets of 2 explosive push-ups
- Day 24: 3 sets of 3 explosive push-ups
- Day 25: 4 sets of 8 supermans lying down, holding for 2 seconds
- Day 26: 3 sets of 4 explosive push-ups
- Day 27: 3 sets of 4 explosive push-ups
- Day 28: Do 5 full-body explosive push-ups. Did you miss it? Repeat week 4 until you get there.
When to try the superman pump?
Remember, the superman push-up is not necessarily the type of movement you will fit into your daily physical routine for a standard number of sets and repetitions: c is a super ballistic exercise that should be used as a goal to achieve to showcase your strength and your body control
In parallel, do not hesitate to read: How to achieve your bodybuilding goals?
Take flight once a week when you feel fit and keep the training volume low, aiming for something like 2 sets of 3-5 reps. That said,Hero Moves are a great way to show off your hard work and athleticism.
So if you can pull off the superman push-up, don't be shy! Share your skills with other athletes, then try other variations, like the superman punch push-up (with an extended fist in flight) and the skydiver push-up (arms and legs extended ).
How to develop extra strength for the superman pump?
If you're having trouble completing the training routines recommended in this article, that's okay. Maybe you need to start by building your core strength. To do this, start by doing push-ups with additional resistance, such as with our 50KG Military Weighted Vest™.
You will be able to train at home very effectively to improve your strength, especially that of your arms and your abs. This weighted vest allows you to progress at your own pace thanks to its 12 loading pockets: you can modulate the resistance from 5 to 50 kg. This weight training accessory is both solid and comfortable, allowing you to fully concentrate on your physical performance.
Seams stand the test of time and loads so don't worry about anything except making progress for your superman pumps! This weighted vest is designed to withstand the most intense efforts so do not hesitate to use it to muscle your entire body with weight training sessions complementary, especially for the abs!
In summary: The superman pump
The superman pump is therefore a form of extreme pump that is intended for accomplished sportsmen, athletes. Do not try right away if you are a beginner. This is a very difficult variant, but far from impossible to achieve! You just need to train well, especially with this training plan in 5 weeks detailed in this article.
Alternate weeks until you can move on to the next one. If you can't pass a level, an accessory like a 50KG Military Weighted Vest ™ can unlock you by challenging you in a simple and effective way. Your bodyweight movements will seem simpler in comparison. So, ready for your first superman pump?
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