Four Point Superman on Bench

Intermediate Level of Difficulty

The four point superman on the bench is an intermediate core exercise. This exercise requires a great amount of core strength and stability to be done properly.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

four point superman on bench - step 1

Step 1

Start in a push-up postition with your hands on the bench. Have your feet placed shoulder width apart. Position your body so that your shoulders are over top of your wrists, tuck your hips and keep your core tight.

four point superman on bench - step 2

Step 2

Keeping you hips level, slowly raise one arm and an opposing leg. Fully contract the muscles of your shoulder and buttocks at the top of the motion.

four point superman on bench - step 3

Step 3

Slowly lower you arm and leg back to the starting position, switch sides and repeat action.