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How to do Superman pushups



Some exercises simply look fantastic .

We've all seen someone show a movement that requires incredible balance, concentration and power, seemingly bending the laws of physics and defying gravity. These are what we call Hero Moves, the high-level maneuvers you saw on Instagram with your chin open but never thought you could move yourself.

Good News: With the right plan, you can learn exactly what it takes to master these heroic moves. Coach Jay Maryniak, NASM-CPT + CES, is confident that he can teach you how to pin down one of his favorites, the Superman pushups.

"The Superman push-up is one of those nasty, high-flying, explosive pushups. See people and think," I could never do that, "says Maryniak." I assure you, with the right progress, that you will Pushup. "

The Superman Pushup Progression

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<p class= Wrist Circles [19659002] 10 repeats in each direction

Warmup 2

Prone Superman Hold

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Before you go into the sequence, make sure you are not yourself one step ahead. Maryniak recommends stopping the Hero Train preparation until you can do 10 to 20 perfect pushup reps in a row. This means that your hips do not sag, you maintain a strong spine position by squeezing your buttock muscles and torso and pressing your chest to the floor.

First Progression

Explosive Pushup [19659002] 8 to 10 reps

Second Progression

Clap pushups

8 to 10 repeats

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Third Progression

Breastplug Pushups

5 to 8 reps

Fourth Progression

Feet on the Ground Superman Pushup [19659002] 5 to 8 reps

Fifth Progression

Full Body Explosive Pushup

3 to 5 reps

Once you have each you're ready for the real.

When will the Superman pushup be executed?

Remember, the Superman Pushup is not necessarily the kind of exercise that you put into your typical routine for a normal number of phrases and repetitions – it's a superballistic exercise. This should be used as a goal to demonstrate your strength and body control. Fly around once a week as you nail down the form and keep the work low, aiming for about two sets of 3 to 5 reps.

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That said, Hero moves are a great way to demonstrate your hard work and athletic ability. Take off the Superman pushups Do not be shy! Share your skills with us (@menshealthmag) and Maryniuk (@jtm_fit), and then try other variations such as the Superman Shock Push Up (a fist extended in flight) and the Parachutist Push Up (arms and legs stretched) The world can never have too many heroes.


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