ACFT Superman Push-up
Hands and feet lift off the ground simultaneously
- Level
- Intermediate
- Movement
- Superman · Lying face down
- Tracks
- Reps only
Works
Chest Triceps Shoulders Abdominals Obliques Lower Back Glutes Back
How to do it
- Start in a high plank position with hands slightly wider than shoulder-width.
- Lower your chest toward the floor while keeping your body in a straight line.
- Push explosively upward with maximum force to launch your body into the air.
- Lift both hands and feet off the ground simultaneously at the peak of the jump.
- Extend your arms and legs fully while airborne to create a superman shape.
- Pull your hands back under your shoulders before you land.
- Land softly on your hands and toes, immediately absorbing the impact into the next rep.
Common mistakes
- Bending the knees or hips while airborne instead of staying straight.
- Failing to lift the feet off the ground at the top of the jump.
- Landing with locked elbows which jars the shoulder joints.
- Not lowering deep enough before initiating the explosive push.
Safety
Ensure wrists are warm and mobile before attempting high-impact landings.
Stop immediately if you feel sharp pain in the shoulders or lower back.
Tips
- Drive through the floor as if trying to push the ground away instantly.
- Keep your core braced tightly to prevent your hips from sagging during flight.
- Focus on height and airtime rather than just speed of movement.
Details
- Base movement
- Superman
- Arms
- Both
- Legs
- Both
- Body position
- Lying face down
