Dive Bomber Push-Up

Dive Bomber Push-Ups are an advanced variation of push-ups that combine strength with flexibility. This exercise challenges the chest, shoulders, triceps and core, while improving mobility in the hips and shoulders. Dive Bomber Push-Ups take inspiration from yoga, with movements reminiscent of the downward dog and cobra positions.

Correct form and technique

How to perform dive bomb push-ups correctly:

  1. Start in a "downward dog" position, with your hands placed slightly wider than shoulder width and your hips lifted towards the ceiling.
  2. Lower your chest towards the ground while bending your elbows and bring your body forward as if you are "diving" under a low obstacle.
  3. When your chest is close to the ground, push up into a "cobra" position with your arms straight and your hips close to the ground.
  4. Reverse the movement to return to the starting position and repeat.

Focus on a fluid movement throughout the exercise to optimally engage the muscles and improve mobility.

Common errors

Here are some common mistakes to avoid:

  • Too fast movement: Avoid rushing through the exercise. Maintain a smooth, controlled flow to ensure good form and activation of the muscles.
  • Weak core stability: Keep your core engaged throughout to protect your lower back and maintain proper form.
  • Poor arm position: Place the hands correctly under the shoulders to ensure that the movement is well supported and does not lead to overloading of the joints.

Modifications and variations

Adapt dive bomb push-ups to your fitness level:

  • Beginners: Start with your knees on the ground to reduce the stress on your upper body and build strength gradually.
  • Advanced: Increase the intensity by adding extra repetitions, or slow down the exercise to increase muscle activation.

Number of repetitions and sets

Perform 8-12 repetitions in 2-3 sets , depending on strength level. Focus on control and flow throughout the movement.

Breathing technique

Breathe in when you lower your chest to the ground, and breathe out when you push up into the "cobra" position. This helps maintain control and flow of movement.

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