The superman push up is an advanced, explosive variation of the push up. It takes some serious strength and stability to carry out, and if you get the timing wrong, you risk injury. For that reason, we don't recommend trying this without working your way through other push up progressions and practicing the different components of this exercise separately. Once you're confident you can attempt this move, our video demonstrates how to do a superman push up.

1. Start in a high plank position. Brace your core and squeeze your glutes.
2. Lower your chest towards the floor as you would for a normal push up.
3. Once you've hit the bottom position, push away from the floor explosively to bring your arms and feet off the floor.
4. Extend your arms in front of you while you're up in the air, and keep your legs straight out behind you.
5. As you return to the ground, bring your arms back in to press up position for when you land on the floor. You want to make sure you are using your arms to absorb the pressure when landing and to land as softly as possible.

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