Take on a Superman Pushup With This Progression Plan
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This explosive maneuver is a showstopper in the gymbut they might take a while to work up to. Follow this 5 week progression plan (and check out more tips here ) to get up in the air like a Kryptonian, at least for a second.
Week 1
Do clap pushups: at the top of the move, push off the floor and clap your hands together; descend.
- Day 1: 5 sets of 6
- Day 2: 5 sets of 6
- Day 3: 5 sets of 8
- Day 4: Prone supermans. Lie on your belly, arms extended forward. Lift your legs and arms. Thats 1 rep; do 5 sets of 10.
- Day 5: 5 sets of 10 claps
- Day 6: 5 sets of 12
- Day 7: Test - Do 15 straight clap pushups. Cant? Redo Week 1.
Week 2
Move on to shoulder-slap pushups, slapping your shoulders with both hands at the top of the rep.
- Day 8: 5 sets of 4
- Day 9: 5 sets of 4
- Day 10: 5 sets of 6
- Day 11: Prone supermans, 5 sets of 10
- Day 12: 5 sets of 6 shoulder-slap pushups
- Day 13: 5 sets of 8
- Day 14: Test - Complete 10 shoulder-slap pushups, back-to-back. Not there yet? repeat week 2.
Week 3
Do hands-flying pushups, extending your arms forward at the top of each rep before descending.
- Day 15: 4 sets of 3
- Day 16: 4 sets of 3
- Day 17: 4 sets of 4
- Day 18: Prone supermans, this time holding for 2 seconds, 4 sets of 8.
- Day 19: 4 sets of 6 hands-flying pushups
- Day 20: 4 sets of 6
- Day 21: Test - Perform 1 set of 8 hands-flying pushups. Cant? Try Week 3 again.
Week 4
Do full-body explosive pushups, jumping your whole body off the floor on each rep.
- Day 22: 3 sets of 2
- Day 23: 3 sets of 2
- Day 24: 3 sets of 3
- Day 25: Prone supermans, holding for 2 seconds, 4 sets of 8
- Day 26: 3 sets of 4 full-body explosive pushups
- Day 27: 3 sets of 4
- Day 28: Test - Do 5 full-body explosive pushups. Missed it? Repeat Week 4.
Day 29: Superman pushup - Lower your body, then explode into the air. Extend your arms; squeeze your glutes. Land. Reset. Smile.
Build Extra Power
- Backup Plan
Strong middle-back muscles will help you elevate your arms. Keep doing prone Supermans.
- In a Row
Use dumbbell rows to build the strength youll need to pull your arm backward.
- Butting Edge
Your glutes help elevate your legs in flight. Train them with 3 sets of 10 glute bridges.
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