SUPERMAN PRESS

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. The Superman Press, a.k.a. Prone Press, can be performed with bodyweight, or with light plates, or with light dumbbells.
  2. START: Lay flat on the ground and pin your shoulders back, pushing your chest out.
  3. FINISH: Perform a shoulder press motion. The further your hands get from your body, the harder you’ll need to work to keep posture (possible weakness in your rear delts and/or lower traps).
  4. TIP: To increase difficulty, lift your feet off the ground to introduce less stability and a static hamstring hold.

MUSCLES WORKED BY THIS EXERCISE:

  • Shoulders (Front Delts, Rear Delts, Lower Traps)
  • Legs (Hamstrings)
prone press exercise demo

ALTERNATIVE EXERCISES: