Dive Bomber Push-Up

The Dive Bomber Push-Up is an advanced variation of the classic push-up that combines elements from yoga and strength training. This exercise focuses on strengthening the chest, shoulders, triceps and core muscles while improving flexibility in the spine and hips. Dive Bomber Push-Ups are ideal for those looking to challenge their upper body strength and mobility.

Correct Execution of the Dive Bomber Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in an inverted V position (also known as Downward Dog in yoga) with your hands shoulder-width apart and your hips lifted toward the ceiling.
  2. Bend your elbows and lower your head and chest toward the floor in a sliding forward motion.
  3. When your chest is close to the floor, extend your arms and lift your upper body up into an upward dog position, where your hips are close to the floor and your chest is lifted.
  4. Reverse the movement by lifting the hips back up and pushing the body back to the starting position.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Inadequate hip range of motion: Be sure to lift the hips high in the starting and ending position to maximize stretch and muscle activation.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid injury.
  • Inadequate Core Stabilization: Keep the core muscles engaged throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees to reduce stress and focus on proper form.
  • Advanced: Add a push-up in the bottom position to increase the intensity and strengthen the upper body further.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body forward and exhale as you push up into upward dog position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Dive Bomber Push-Up:

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