Superman

Superman is a core exercise focused on Erector spinae, Gluteus maximus. You can review average reps and rep standards on one page.

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Average reps: Intermediate

Reference for an intermediate lifter.

Men 28

Women 23

Superman: Average reps

Level
Beginner	< 1	< 1
Novice	8	5
Intermediate	28	23
Advanced	53	46
Elite	81	73

Note: These values estimate average reps that can be completed in one set. Bodyweight, range of motion, tempo, and other personal factors can affect performance. See the detailed tables below.

Men by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Men by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Women by bodyweight (kg) [Reps]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Women by age [Reps]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Note: The table values are reference rep counts for one set. Bodyweight data can help estimate relative load, while age data can show trend differences.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Group	Muscles
Primary muscles	Erector spinae, Gluteus maximus
Secondary muscles	Hamstrings, Trapezius
Stabilizers	External obliques
Grip	None

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11

Superman

Average reps: Intermediate

Superman: Average reps

Superman: Rep standards

Men by bodyweight (kg) [Reps]

Men by age [Reps]

Women by bodyweight (kg) [Reps]

Women by age [Reps]

Muscles worked

Track and analyze in the Shiba app

How to read the table

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Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	< 1	3	24	52	83
55	< 1	5	25	52	82
60	< 1	7	26	52	81
65	< 1	8	27	52	79
70	< 1	9	27	51	78
75	< 1	9	28	51	76
80	< 1	10	28	50	74
85	< 1	10	28	49	73
90	< 1	10	28	48	71
95	< 1	10	27	48	70
100	< 1	11	27	47	68
105	< 1	11	27	46	67
110	< 1	11	27	45	65
115	< 1	11	26	44	64
120	< 1	11	26	43	62
125	< 1	11	26	43	61
130	< 1	11	25	42	60
135	< 1	11	25	41	59
140	< 1	10	24	40	57

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	3	19	41	65
20	< 1	7	26	51	78
25	< 1	8	28	53	81
30	< 1	8	28	53	81
35	< 1	8	28	53	81
40	< 1	8	28	53	81
45	< 1	6	25	49	76
50	< 1	4	21	44	69
55	< 1	2	18	38	62
60	< 1	< 1	14	32	54
65	< 1	< 1	10	26	46
70	< 1	< 1	7	21	38
75	< 1	< 1	3	15	31
80	< 1	< 1	< 1	11	24
85	< 1	< 1	< 1	8	19
90	< 1	< 1	< 1	4	14

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	< 1	< 1	20	46	76
45	< 1	2	21	46	74
50	< 1	4	22	46	72
55	< 1	5	23	45	70
60	< 1	6	23	44	68
65	< 1	7	23	44	66
70	< 1	7	23	43	64
75	< 1	8	23	42	63
80	< 1	8	22	41	61
85	< 1	8	22	40	59
90	< 1	8	22	39	57
95	< 1	8	21	38	56
100	< 1	8	21	37	54
105	< 1	8	20	36	53
110	< 1	8	20	35	51
115	< 1	8	19	34	50
120	< 1	7	19	33	48

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	< 1	< 1	15	35	58
20	< 1	4	22	44	70
25	< 1	5	23	46	73
30	< 1	5	23	46	73
35	< 1	5	23	46	73
40	< 1	5	23	46	73
45	< 1	3	20	42	67
50	< 1	1	17	38	62
55	< 1	< 1	14	33	55
60	< 1	< 1	10	28	47
65	< 1	< 1	7	22	40
70	< 1	< 1	4	17	33
75	< 1	< 1	< 1	12	26
80	< 1	< 1	< 1	8	20
85	< 1	< 1	< 1	5	15
90	< 1	< 1	< 1	1	11