Balancing Superman with Arm Extensions Flat Bench
Adds a dynamic arm extension to the superman hold for extra shoulder and core stability work
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back and shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie face down on a flat bench and lift into the superman position
- Step 2: Bend your elbows so your hands are near your shoulders
- Step 3: Extend your arms forward while holding the lifted position
- Step 4: Pull your arms back in toward your shoulders
- Step 5: Repeat the extension for the full set while staying lifted
Equipment
- Flat bench optional
Coaching tips
Benefits
Adds a dynamic arm extension to the superman hold for extra shoulder and core stability work
Common mistakes
Rushing the arm extension and losing the lifted superman position
Make it harder
Slow down the extension tempo or add a brief pause when arms are extended
Make it easier
Hold the superman position without extending the arms
Breathing
Exhale extending the arms, inhale returning them
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.