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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Superman Push-up

Superman Push-upPlay demonstration
Primary muscle
Pectorals
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Core, Shoulders

How to perform Superman Push-up
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

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

    1. Push-up (On Stability Ball)

    95% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  2. Push-up (Bosu Ball)Play demonstration

    2. Push-up (Bosu Ball)

    95% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    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
  3. Push-ups With Feet On An Exercise Ball

    3. Push-ups With Feet On An Exercise Ball

    95% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of an exercise ball. This will allow your body to be elevated.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount 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
    • Bodyweight
    • Advanced
    • Compound

    It uses the same equipment and still works the pectorals.

    How to perform this exercise
    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
  5. Push Up On Bosu BallPlay demonstration

    5. Push Up On Bosu Ball

    94% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    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
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    93% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  7. Pike-to-cobra Push-upPlay demonstration

    7. Pike-to-cobra Push-up

    93% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. 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
    • Balance: easier to stay steady on than the Superman Push-up
  8. Push And Pull BodyweightPlay demonstration

    8. Push And Pull Bodyweight

    93% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • 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
    • Balance: easier to stay steady on than the Superman Push-up
  9. Push-up PlusPlay demonstration

    9. Push-up Plus

    92% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. 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
  10. Push-up On Lower ArmsPlay demonstration

    10. Push-up On Lower Arms

    91% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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.

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