Bodyweight

Dive Bomber Push Up

The Dive Bomber Push Up is a full-body exercise targeting shoulders, chest, and triceps. It involves moving from a downward dog to a cobra pose, testing your strength, stability, and flexibility.
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Dive Bomber Push Up instructions
Step-by-step instructions
1
Start in a push-up position, but with your feet shoulder-width apart and your hips raised high in the air.
2
Lower your head toward the ground and then sweep your body forward, imagining yourself as an airplane 'diving'.
3
As you swoop in low, keep your hips and belly off the ground.
4
Then, raise your upper body into a Cobra pose, where you look up with relaxed shoulders.
5
Now, reverse the move by dipping your body back down towards the ground and pushing your torso back towards your heels.
Start in a push-up position, but with your feet shoulder-width apart and your hips raised high in the air.
Lower your head toward the ground and then sweep your body forward, imagining yourself as an airplane 'diving'.
As you swoop in low, keep your hips and belly off the ground.
Then, raise your upper body into a Cobra pose, where you look up with relaxed shoulders.
Now, reverse the move by dipping your body back down towards the ground and pushing your torso back towards your heels.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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