To master Superman push-ups, you have to train long and hard. Here is a one-month workout plan to take this complicated move to perfection.Week 1: Clap Push-upsDay 1: 5 sets of 6 push-upsDay 2: 5 sets of 6 push-upsDay 3: 5 sets of 8 push-upsDay 4: Move to crunches (5 sets of 10)Day 5: 5 sets of 10 push-upsDay 6: 5 sets of 12 push-upsDay 7: Try to do 15 clap push-ups in a row. If you can’t do it, start week 1 again.Week 2: Shoulder-tap push-upsDay 8: 5 sets of 4 push-upsDay 9: 5 sets of 4 push-upsDay 10: 5 sets of 6 push-upsDay 11: Same as day 4Day 12: 5 sets of 6 push-upsDay 13: 5 sets of 8 push-upsDay 14: Try to do 10 shoulder-tap push-ups. If you can’t, start week 2 again.Week 3: Push-ups with arm outstretched (throw your arm in front between every push-up)Day 15: 4 sets of 3 push-upsDay 16: 4 sets of 3 push-upsDay 17: 4 sets of 3 push-upsDay 18: The same exercise as day 4, but holding the position for two seconds every time. 4 sets of 8.Day 19: 4 sets of 6 push-upsDay 20: 4 sets of 8 push-upsDay 21: Try to do 8 push-ups with your arm oustretched. If you can’t do it, start week 3 from the beginning.Week 4: Jumping push-upsDay 22: 3 sets of 2 push-upsDay 23: 3 sets of 2 push-upsDay 24: 3 sets of 3 push-upsDay 25: see day 18Day 26: 3 sets of 4 push-upsDay 27: 3 sets of 4 push-upsDay 28: Try to do 5 jumping push-ups. If you can’t do it, start week 4 again.Week 5Day 29: Try to do a Superman push-up. Tense your arms and legs, work your abs, and everything should go well.