How to do Dive Bomber Push-ups

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, upper back, lower back, chest, shoulders


Start off on your hands and knees on the floor, width your feet and hands set at shoulder width. Then lift your hips up towards the ceiling and straighten your legs so that your body looks like an upside down V shape from the side. Aim to create a straight line through your body from your hands, arms, shoulders to your hips.

From this top position, bend your elbows and lower your head forwards and down towards the floor between your hands, whilst keeping your hips up above your shoulders. Just before your head touches the floor, start to move your head and shoulders forwards in front of your hands and lower your hips down to the same height as your ankles and shoulders, so that you are in a low plank (which also respembles to bottom position of a basic push-up).

From this bottom position, move your head and shoulders backwards, as you bend and push your hips upwards. Straighten your arms to return to the top position of the upside down V, also known as downward dog in yoga.

Aim to keep your elbows pointing backwards towards your hips rather than flaring them out to the sides during this movement. It will keep your shoulders safer and increase the focus of the exercise on your triceps.

How to make Dive Bomber Push-ups easier

Build up to this advanced push-up exercise with exercises such as: Downward Dog, Push-ups and Overhead Press.

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