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

Few body-weight moves are as impressive as this one, which has you briefly taking flight – just like the man of steel. We're talking about Superman.


Jay Maryniak |

Few body-weight moves are as impressive as this one, which has you briefly taking flight – just like the man of steel. You can do it: follow our five-week plan to lift-off.

Related: Build Quads Of The Gods With These 6 Moves To Killer Legs

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 you’ll need to pull your arm backwards.

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

Before starting week 1, do 1 set of 10 explosive push-ups, pushing your hands off the floor on each rep.

Week 1:

Do clap push-ups: 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. That’s 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 push-ups. Can’t? Re-do week 1

Related: Take This 3 Minute Push-Up Test To Find Out How Fit You Really Are

Week 2:

Move on to shoulder-slap push-ups, 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 push-ups

Day 13: 5 sets of 8

Day 14: test – complete 10 shoulder-slap push-ups, back-to-back. Not there yet? Week 3 again.

Related: The Only Type of Cardio That Gets You Jacked

Week 3:

Do hands-flying push-ups, 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 push-ups.

Day 20: 4 sets of 6

Day 21:  test – perform 1 set of 8 hands-flying push-ups. Can’t? Try week 3 again.

Related: These 3 Cardio Lessons Will Make You Train Harder And Better

Week 4:

Do full-body explosive push-ups, “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 push-ups

Day 27: 3 sets of 4

Day 28:  test – do 5 full-body explosive push-ups. Missed it? Repeat week 4.

Week 5:

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

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