10 Best Superman Push-up Alternatives for Limited Equipment

The Superman Push-up is done lying face down. Ranked closest by our scoring: the Push-up (On Stability Ball), the Push-up (Bosu Ball) and Push-ups With Feet On An Exercise Ball.

Superman Push-upWatch the Superman Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Superman Push-up

The steps for the Superman Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with core, shoulders · Bodyweight · Advanced · Compound

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
  3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
  4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
  5. Repeat the movement, this time lifting your left arm and right leg.
  6. Continue alternating sides for the desired number of repetitions.

The 10 Best Superman Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Superman Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Push-up (On Stability Ball)Play demonstration

    1. Push-up (On Stability Ball)

    95% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
    2. Extend your legs straight out behind you, balancing on your toes.
    3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Superman Push-up
    • Primary muscle: pectorals, the same as the Superman Push-up
    • Equipment: bodyweight only, the same as the Superman Push-up
    • Body position: lying face down, the same as the Superman Push-up
  4. Full Planche Push-upPlay demonstration

    4. Full Planche Push-up

    94% match

    Pectorals · Advanced · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Superman Push-up
    • Primary muscle: pectorals, the same as the Superman Push-up
    • Equipment: bodyweight only, the same as the Superman Push-up
    • Body position: lying face down, the same as the Superman Push-up
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    93% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Superman Push-up
    • Primary muscle: pectorals, the same as the Superman Push-up
    • Equipment: bodyweight only, the same as the Superman Push-up
    • Body position: lying face down, the same as the Superman Push-up

Why You Might Need a Superman Push-up Alternative

You may substitute the Superman push-up for several reasons: wrist or shoulder pain from the extended reach, limited thoracic mobility that forces unsafe hyperextension, or simply lack of strength for the full movement. Alternatives let you keep the horizontal adduction demand on the pectoralis major while reducing thoracic extension and shear at the shoulder. Choose movements that preserve scapular control (serratus anterior and mid/low traps) and allow progressive overload. Cue: limit thoracic hyperextension by tucking the ribcage and keeping the spine neutral during each repetition to shift load back into the chest.

Superman Push-up FAQ

What muscles does Superman Push-up work?

The Superman push-up primarily targets the pectoralis major through horizontal adduction. It also recruits the triceps and anterior deltoids, while the serratus anterior and scapular stabilizers control protraction/retraction; the core and spinal extensors maintain the extended bodyline. Cue: emphasize controlled horizontal adduction and scapular packing on the ascent.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.