How To Do Superman Push Ups Properly

Superman push ups are some of the most demanding push ups you will ever do. However, with increased effort comes the most gains, so do not worry about that.

This article will break down this move into palatable chunks, while also detailing the benefits you can reap from this exercise if you are just brave enough to overcome the initial fear.

HOW TO DO SUPERMAN PUSH UPS

Equipment needed: None

It is important to note that the superman push ups are not suitable for people with chronic lower back pain or recently injured lower and upper back, abdomen, hamstrings, glutes or those who are pregnant. Here is how to perform it:

  • Lie on the floor within a prone (face down)position, with your legs straight and your arms extended in front of you.
  • Keep your head in a  neutral position and do not look up. Lift your arms and legs slowly off the floor around six inches high or up to the time you feel your lower back muscles contracting. Involve your glutes, core, and the muscles between your shoulder blades at the same time.
  • Aim at lifting your belly button slightly off the floor to contract your abs.

SUPERMAN PUSH UPS BENEFITS

The superman push up is a super ballistic exercise that should be used as a goal to work toward showcasing your strength and body control. The move provides the following benefits:

SPINAL SUPPORT

Your spine deserves proper support. The superman push up move will not only guarantee you of this benefit but also strengthen your erector spinae muscles.

GOOD POSTURE

The move enhances strength in the back muscles which helps prevent postural deviations that can lead to poor posture and discomfort such as kyphosis.

INJURY PREVENTION

Superman push ups give a strong core which is important for reducing strain on your lower back, which can expose you to pain or injury as time goes by.

STRONGER LEGS AND GLUTES

Apart from targeting your core, the superman push ups also target your glutes and hamstrings.

ACCESSIBILITY

The superman push ups require no equipment. All you need is your body and the floor. This makes the moving pocket friendly to everyone, convenient, accessible, and affordable. Therefore you can easily consider adding it to your routine.

Furthermore, it comes with the benefit of strengthening your erector spinae muscles and other surrounding muscles that support your spine.

WHAT MUSCLES DO THE SUPERMAN PUSH UPS WORK?

The superman push ups work the following muscles:

LOWER BACK MUSCLES

The lower back muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine and gluteus muscles. The flexor muscles are attached to the front of the spine and enable flexing, bending forward, lifting, and arching of the lower back.

UPPER BACK MUSCLES

The upper back muscles include the spinalis, iliocostalis and longissimus. Each of the muscles is divided into three parts which correspond to the part of the back where they are located.

SHOULDER MUSCLES

The shoulder muscles are made up of four muscles , namely: the suprospinatus,teres minor and subscapularis.They make up the rotator cuff. It serves to stabilize the shoulder and holds the head of the humerus into the Glenwood cavity to maintain the principal shoulder joint.

GLUTES MUSCLES

This term refers to any of the large fleshy muscles of the buttocks, stretching from the back portion of the pelvic girdle (hipbone) down to the greater trochanter, the bony protuberance at the top of the femur (thigh bone).These include the gluteus maximus, gluteus medius and gluteus minimus

ABDOMINAL MUSCLES

The abdominal muscles have many functions, which are very important.The functions include holding organs in place and supporting your body during movement. The five main muscles of the abdomen include;pyramidalis,rectus abdominus,external oblique, internal oblique and transversus abdominus.

ALTERNATIVES TO SUPERMAN PUSH UPS

The superman push ups can be performed only if you have a good balance. Hence it is advisable to try this move with a spotter or near a stable structure to prevent a possible fall. The superman push up move has got alternative exercises that can guarantee similar results if done correctly. These include:

STANDING SUPERMAN

To perform the standing superman, you need to follow the steps below :

  • Start in a standing position with your feet hip-width apart.
  • Slightly bend your knees and reach forward with your left arm.
  • Place most of your weight on your left leg , slowly lift your right leg off the floor, that is, try to lift it until it is parallel to the floor.
  • Hold the position for five seconds focusing your eyes on the floor to help keep your balance.

Return to the standing position and switch sides.

Remember, this move can be performed only if you have a good balance. It is advisable to try this move with a spotter or near a stable structure to prevent a possible fall.

OVERHEAD PRESS

In the overhead press move, hold one dumbbell in each hand, with wrists turned in to face each other and the dumbbell level with your shoulders. Keep your knees soft and core engaged. Press weights up overhead, focusing on fully extending your arms before lowering the weights, as you ensure control to your shoulders for one rep.

Finally, it is worth noting that push ups are a humbling move. They work almost every muscle that exists in your body. For starters, they work mainly on the chest and triceps. Hopefully, the superman push ups and their variations are going to make you a formidable sportsperson.

COMMON MISTAKES TO AVOID IN SUPERMAN PUSH UPS

During the superman move, avoiding the following common mistakes will give you a better workout and protect you from injury.

FAILING TO BREATHE

It is advisable to breathe throughout the entire exercise period to fuel your muscles with oxygen and stabilize your core.