Chest
Superman Pull Down to Push Up
A push up where you lower all the way to the floor, do a superman pull down, then push back up. It works your chest and triceps on the push and your upper back on the pull.
- Works
- Chest, triceps, upper back, lats, lower back
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank on a mat, hands under your shoulders and your body in a straight line from head to heels.
- 2Lower all the way to the floor with control, then reach your arms long in front of you.
- 3Lift your arms, chest and legs off the floor, then pull your elbows down and back toward your ribs, squeezing your shoulder blades together.
- 4Place your hands back under your shoulders, brace, and push up to the plank in one piece. Repeat.
Cues
- Push up as one piece, hips and chest together.
- Squeeze your shoulder blades on the pull down.
- Eyes on the floor, neck long.
Common mistakes
- Chest coming up and hips staying down. Brace your abs and glutes so your whole body rises together. Go to your knees if your hips sag.
- Cranking your neck up in the superman. Keep your eyes on the floor so the lift comes from your upper back.
- Flopping down to the floor. Lower with control instead of dropping. That's half the push up.
Easier
Do the push up from your knees, and keep your legs on the floor during the superman.
Harder
Hold the superman for 2 seconds before you pull down, or take 3 seconds to lower to the floor.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What is a hand release push up?
A push up where you lower all the way to the floor and lift your hands off before pressing back up. It stops you from cutting reps short. In this move, the hand lift becomes a superman pull down.
