Water Bottle Modified Superman Shoulder Press
Modified Superman position combined with a shoulder press for simultaneous posterior-chain and pressing strength.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back, triceps, core, glutes |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Set up in a modified Superman position (chest and thighs elevated) holding water bottles.
- Press the bottles overhead or forward while maintaining the Superman posture.
- Squeeze the shoulders and glutes at the top.
- Lower with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
- Bench or Floor optional
Coaching tips
Benefits
Modified Superman position combined with a shoulder press for simultaneous posterior-chain and pressing strength.
Common mistakes
Avoid overarching the lower back or losing control of the bottles.
Make it harder
Use heavier bottles or hold the Superman longer.
Make it easier
Perform the press without the Superman hold.
Breathing
Exhale as you press, breathe steadily during the hold.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 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.