Flying Superman
Explosive push-ups all the way up to the flying superman.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A circuit built around the hardest explosive push-ups, from behind-the-back claps to the superman. Pure power and hang-time work for the upper body.
The circuit (3 rounds)
3 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do superman push ups
The superman push up is an explosive push up where hands and feet leave the floor at the same time: at the top, the body floats horizontally with the arms reaching forward, like Superman in flight.
Execution
- Start in a push-up position, core tight, feet together.
- Lower your chest, then push very hard with your arms while springing off your toes.
- As soon as the body leaves the floor, shoot your arms forward and keep your legs straight.
- Bring your hands back under your shoulders quickly and land with bent arms, feet touching down at the same time.
Common mistakes
- Losing the core: if the hips sag, the feet never leave the floor.
- Throwing the arms forward too early, before gaining height.
- Doing too many reps in a row: quality drops fast and landings get dangerous.
Progression
Clap push ups, behind-the-back clap push ups, full-body push ups where hands and feet leave the floor, then the superman push up. Start with sets of 2 to 3 reps and full rest.
Frequently asked questions
Superman push ups or the floor superman: what is the difference?
The floor superman is a lower-back exercise done lying on your stomach. The superman push up is an explosive push up where the whole body takes off: a completely different level.
How do you progress towards superman push ups?
Get 10 clap push ups first, then behind-the-back clap push ups and push ups where hands and feet leave the floor together.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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