How To Do Dive Bomber Push-Up

By: Chris Freytag, CPT

Chris Freytag demonstrating aDive Bomber Push-Up

Dive Bomber Push-Up is a great upper body and core exercise that strengthens arms, shoulders, chest, back and abdominals as well as stretching both the front and back of the body. The basic push-up that most people learn is always a great place to learn push-ups. Once you have learned how to do a basic push-up it is fun to try different varieties of push-ups to keep your workouts interesting and target all the different muscles in your upper body. For instance, in a basic push-up you target all upper body muscles, in a T-Push-Up you add your obliques and a balance challenge to the mix. If you learn how to do Dive Bomber push-up you will have one more great way to strengthen your upper body and core.

Dive Bomber Push-Up is a similar move to something in yoga called a “Vinyasa Flow”. In this Dive Bomber Push-Up you go from a Downward Dog to a High Plank to an Upward Dog and then back to Downward Dog again. Many people are unaware of the amount of strengthening that takes place during a yoga class. But once you try it you realize how great yoga is for upper body strength. Similarly, the Dive Bomber Push-Up strengthens virtually every muscle in your upper body – it’s a great big bang for your buck!

This exercise can be modified by putting your knees down as you begin lowering from the plank and keeping your legs on the ground as you lift your chest instead of lifting your legs as well. Here are the steps to performing Dive Bomber Push-Up:

1) Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

2) Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

3) Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

Targets: chest, arms, shoulders, back,  core

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