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.
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Week 1: Clap Push-ups
Day 1: 5 sets of 6 push-ups
Day 2: 5 sets of 6 push-ups
Day 3: 5 sets of 8 push-ups
Day 4: Move to crunches (5 sets of 10)
Day 5: 5 sets of 10 push-ups
Day 6: 5 sets of 12 push-ups
Day 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-ups
Day 8: 5 sets of 4 push-ups
Day 9: 5 sets of 4 push-ups
Day 10: 5 sets of 6 push-ups
Day 11: Same as day 4
Day 12: 5 sets of 6 push-ups
Day 13: 5 sets of 8 push-ups
Day 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-ups
Day 16: 4 sets of 3 push-ups
Day 17: 4 sets of 3 push-ups
Day 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-ups
Day 20: 4 sets of 8 push-ups
Day 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-ups
Day 22: 3 sets of 2 push-ups
Day 23: 3 sets of 2 push-ups
Day 24: 3 sets of 3 push-ups
Day 25: see day 18
Day 26: 3 sets of 4 push-ups
Day 27: 3 sets of 4 push-ups
Day 28: Try to do 5 jumping push-ups. If you can’t do it, start week 4 again.
Week 5
Day 29: Try to do a Superman push-up. Tense your arms and legs, work your abs, and everything should go well.
