Do These 3 Steps To Master The Superman Pushup

It was a #MHBeastMode winning move. Are you up for the challenge?

Thaaqib Daniels |

One of the four finalists in the 2020 Men’s Health #MHBeastMode competition, Simphiwe Ginindza (@simphiwe_pt) flew over the rest of the competition with an incredible superman pushup over battle ropes!

Related: These 3 Moves Will Help You Nail This #MHBeastMode Winning Move – An Upside-Down TRX Pullup

Want to try the personal trainer’s gravity-defying feat of explosive strength? These 3 exercises will get you there:

1/ Pullups

Grip the pullup bar with your hands slightly wider than shoulder width apart. Try not to swing your body, keep your lower back tucked in and chest out as you pull yourself up until your elbows are at 90 degrees and your chin is level with the bar. Lower back to start. That’s one rep. DO: 3 sets of 10 reps

2/ Pushups

Get into the top of a pushup position, hands slightly wider than shoulder width apart. Bend your elbows and lower your chest until it’s just above the floor. Push back up. That’s one rep. The more reps you can do, the more explosive power you’ll have during the superman pushup. DO: 3 sets of 10 reps

3/ Tricep dips

This exercise will help you develop the explosive strength. Grab the parallel bars and straighten your arms. Keep your chest out and your lower back tucked in. Lower your body by bending your elbows 90 degrees. Push back up to start. That’s one rep. DO: 3 sets of 10 reps

Related: Use This Workout Plan To Master The Superman Push-Up In Under A Month

What is #MHBeastMode?

Men’s Health partnered with Shower to Shower Men to find SA’s best body-weight badasses and their fitness videos on Instagram. We wanted to see what your incredible feats of fitness and you did not disappoint. Hundreds of guys entered, 12 semi-finalists were chosen by the MH panel of judges and four were voted into the finals by you. The overall winner is being selected by the judges and will be announced in the August issue.

Visit for more info.

READ MORE ON: #MHBeastMode Superman push-up

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