Dive Bomber Push-Up
A challenging push-up variation that builds strength and flexibility. Master the dive bomber for serious upper body and core gains.
Muscle Groups
Primary
Secondary
Instructions
Dive Bomber Push-Up
1. Starting Position:
- Begin in a downward-facing dog position. Place your hands on the floor shoulder-width apart and your feet hip-width apart. Your body should form an inverted "V" shape, with your hips lifted high and your heels aiming to touch the ground.
2. Movement:
- Lower your chest toward the ground by bending your elbows while simultaneously shifting your weight forward. Your head should come down between your hands, and your elbows should stay tucked close to your body.
- As you continue to lower yourself, arch your back and let your chest pass through your hands, bringing your torso close to the ground.
3. Transition to Upward Position:
- Once your chest is close to the ground, push through your hands to lift your chest upward, shifting your weight forward as you arch your back into a cobra position. Your back should be arched, and your head should be held high.
4. Return to Starting Position:
- From the cobra position, reverse the movement by pushing your hips up and back into the downward-facing dog position, returning to the starting position.
5. Repetition:
- Repeat the movement for the desired number of repetitions, maintaining a smooth and controlled motion throughout.
Tips for Beginners:
- If you find the movement too difficult, you can practice the downward-facing dog and cobra positions separately until you build strength and flexibility.
- Focus on form rather than speed to ensure you perform the exercise safely and effectively.