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Fitness and Weight Loss ​How to do the Superman pushup

Nike trainer Joe Holder breaks it down.

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one arm pushup play

one arm pushup

(Photograph by Getty Images)
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Social media’s most popular pushup variation is also one of the most challenging to execute.

Luckily for you, we’ve got a progression to help you get there.

“I got to do these while I was shooting something with Nike,” says Nike trainer and run coach Joe Holder, who stopped by the MH Rec Room to show you how it's done.

"Everybody asked me, ‘How do you get there? How do you do it?’ So I’m going to show you how to get it done.”

Watch the video above to see how Holder—the founder of the Ocho System and a trainer at New York’s S10 Training—built up to the Superman pushup.

Then, use his progression to master this impressive move yourself.

To hit your first Superman pushup, Holder recommends first mastering the regular pushup, followed by the hand-release pushup, and finally the plyometric pushup (or “clap pushup”).

“One of the best tips I ever got while starting out was about the ‘domino effect,’" Holder says.

“You just want to get a little bit better in everything that you do, instead of trying to take that one huge leap forward. You’ll see how everything will cascade and progress efficiently if you do the little things right.”

Core strength is a key factor, too, Holder says. So make sure you’re giving your abs some love on the regular if you plan going from Clark Kent to Man of Steel anytime soon.

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