Dive Bomber Push-Ups: How to Master Dive Bomber Push-Ups

A dive bomber push-up is an upper-body workout that combines a downward dog yoga pose with a regular push-up. Downward dog, sometimes referred to as downward-facing dog, is a standing yoga pose where the yogi stretches their whole body on all fours, similar to the way a dog stretches. To perform dive bomber push-ups, start in the downward dog position, transition to a push-up position, then move back to an upward facing dog pose before returning to the start position.

For the dive bomber pushup, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Get into an all-fours position with your knees and feet in contact with the floor and your toes flexed. Your hips should be over your knees, and your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands, and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or slightly wider.
4. 4. Push your hips toward the ceiling until your body forms an inverted V.
5. 5. Pre-tension your shoulders and hips while engaging your core. Keep your ribs down, your pelvis slightly tucked, and your knees slightly bent.
6. 6. Anchor your toes into the ground to create a stable lower-body position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
7. 7. While keeping your legs straight, lower your chest toward the ground by pushing forward and bending your elbows. Keep your elbows close to your sides and continue to lower your upper body until your chest hovers just above the floor.
8. 8. As you lower your chest toward the floor, allow your hips to lower toward the floor.
9. 9. As your head passes your hands, push yourself up into an upward-facing dog position by straightening your elbows. Your head should be forward, and your arms should be straight without locking your elbows. Your legs should be long and remain off the floor, and your bodyweight should be supported on your hands and the balls of your feet.
10. 10. Hold for 1–2 seconds at the top of the movement.
11. 11. Reverse the movement to return to the starting position of an inverted V.
12. 12. Repeat for your desired number of repetitions.

There are several notable benefits to practicing this variation to the standard push-up:

1. 1. Dive bomber push-ups engage the entire body. Standard push-ups work out your biceps and triceps, but dive bomber push-ups use a range of motion that engages your core and your lower body.
2. 2. Dive bomber push-ups do not require equipment. You may prefer to practice this exercise on a soft surface such as a rug or yoga mat. Otherwise, you won't need any special equipment to incorporate this bodyweight exercise into your workout routine.
3. 3. Dive bomber push-ups can help improve flexibility. Beyond strengthening the muscles in your legs, dive bomber push-ups stretch your calves, hamstrings, and glutes, which can improve your flexibility.

Once you've practiced the dive bomber, consider trying one of these variations:

1. 1. Weighted dive bomber push-ups: You can increase the intensity of this exercise by adding a pair of dumbbells to the equation. Place the dumbbells on the floor and grip them firmly in each hand. Perform the dive bomber push-up as instructed, but lift the dumbbell in a rowing motion, alternating arms before you push up to the start position.
2. 2. Pike push-ups: This push-up variation also involves starting in the downward dog position. Instead of moving into a standard push-up position, you perform the entire movement in the down dog position, bending your elbows to lower your head to the floor, then straighten your arms.
3. 3. Spiderman push-ups: Perform spiderman push-up exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement on your right.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.