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)

ALTERNATIVE EXERCISES:

• Posture Press
• Cable “Y” Pull
• Band “Y” Pull
• DB “X” Press
• Floor Face Pull