Jay Maryniak, N.A.S.M.

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 <a href="https://www.menshealth.com/fitness/a25843899/superman-pushups/" id="d7aba5cd-a859-3bfe-ae8a-5dcb37716bd2"> check out more tips here </a> ) to get up in the air like a Kryptonian, at least for a second.

Do clap pushups: at the top of the move, push off the floor and clap your hands together; descend.

<ul><li> Day 1: 5 sets of 6 </li><li> Day 2: 5 sets of 6 </li><li> Day 3: 5 sets of 8 </li><li> Day 4: Prone supermans. Lie on your belly, arms extended forward. Lift your legs and arms. Thats 1 rep; do 5 sets of 10. </li><li> Day 5: 5 sets of 10 claps </li><li> Day 6: 5 sets of 12 </li><li> Day 7: Test - Do 15 straight clap pushups. Cant? Redo Week 1. </li></ul>

Move on to shoulder-slap pushups, slapping your shoulders with both hands at the top of the rep.

<ul><li> Day 8: 5 sets of 4 </li><li> Day 9: 5 sets of 4 </li><li> Day 10: 5 sets of 6 </li><li> Day 11: Prone supermans, 5 sets of 10 </li><li> Day 12: 5 sets of 6 shoulder-slap pushups </li><li> Day 13: 5 sets of 8 </li><li> Day 14: Test - Complete 10 shoulder-slap pushups, back-to-back. Not there yet? repeat week 2. </li></ul>

Do hands-flying pushups, extending your arms forward at the top of each rep before descending.

<ul><li> Day 15: 4 sets of 3 </li><li> Day 16: 4 sets of 3 </li><li> Day 17: 4 sets of 4 </li><li> Day 18: Prone supermans, this time holding for 2 seconds, 4 sets of 8. </li><li> Day 19: 4 sets of 6 hands-flying pushups </li><li> Day 20: 4 sets of 6 </li><li> Day 21: Test - Perform 1 set of 8 hands-flying pushups. Cant? Try Week 3 again. </li></ul>

Do full-body explosive pushups, jumping your whole body off the floor on each rep.

<ul><li> Day 22: 3 sets of 2 </li><li> Day 23: 3 sets of 2 </li><li> Day 24: 3 sets of 3 </li><li> Day 25: Prone supermans, holding for 2 seconds, 4 sets of 8 </li><li> Day 26: 3 sets of 4 full-body explosive pushups </li><li> Day 27: 3 sets of 4 </li><li> Day 28: Test - Do 5 full-body explosive pushups. Missed it? Repeat Week 4. </li></ul>

Day 29: Superman pushup - Lower your body, then explode into the air. Extend your arms; squeeze your glutes. Land. Reset. Smile.

Strong middle-back muscles will help you elevate your arms. Keep doing prone Supermans.

Use dumbbell rows to build the strength youll need to pull your arm backward.

Your glutes help elevate your legs in flight. Train them with 3 sets of 10 glute bridges.

Want to be able to get your Superman on, but thinking you won't quite be able to leap buildings in a single bound? Start small with pushups, Superman-style.

Take on a Superman Pushup With This Progression Plan

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Jay Maryniak, N.A.S.M.

Articles written by the author

Take on a Superman Pushup With This Progression Plan