Dive Bomber Push Up

Muscles worked

Setup

1. Start in a high plank position with hands slightly wider than shoulder-width and feet set hip-width apart.
2. Push your hips back and up toward the ceiling to form an inverted 'V' shape, similar to a downward-facing dog.
3. Keep your arms and legs straight, with your head tucked between your shoulders and your gaze toward your feet.

How to do it

1. Inhale as you bend your elbows and lower your head toward the floor, 'diving' your chest forward in a sweeping arc as if sliding under a low bar.
2. Continue the arc by skimming your chest close to the floor, then push your torso upward until your arms are straight and your chest is facing forward in an upward-facing dog position.
3. Exhale and reverse the movement by dipping your chest back down and pushing your hips back up to the starting 'V' position.
4. Maintain a controlled, fluid tempo, taking approximately 2-3 seconds for both the descent and the return phase.

Form checklist

• Keep your core braced throughout the entire movement to prevent the lower back from sagging.
• Ensure your elbows stay tucked at a 45-degree angle rather than flaring out to the sides.
• Maintain a smooth, continuous motion without pausing at the bottom of the arc.
• Keep your shoulders depressed and away from your ears during the upward phase.

Pro tips

• Focus on the 'skimming' sensation; the closer your chest stays to the floor during the transition, the more you will engage the pectorals and anterior deltoids.
• Actively squeeze your glutes at the peak of the upward position to stabilize your spine and increase the stretch in your hip flexors.
• Think of the movement as a 'U' shape rather than a straight line to maximize the range of motion in the shoulder girdle.

Make it harder

• Elevate your feet on a bench or box to shift more weight onto the shoulders and increase the vertical pressing demand.
• Add a 2-second isometric hold at the lowest point of the dive, where your chest is hovering just an inch off the floor.

Frequently asked

What muscles does the dive bomber push up work?

The dive bomber push up primarily targets the deltoids, pectorals, and triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dive bomber push up?

The dive bomber push up requires no equipment — just your body weight.

Is the dive bomber push up good for beginners?

The dive bomber push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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