Dive Bomber Push Up
Video coming soon
Upper Body
Intermediate
Bodyweight
Dive Bomber Push Up
Also known as: Hindu Push Up, Dand
The dive bomber push up is a dynamic, flowing push-up variation that works your chest, shoulders, triceps, and core through a greater range of motion. It's inspired by traditional Hindu wrestling exercises and yoga movements.
Muscles Worked
How to Perform Dive Bomber Push Up
-
1Start in a downward dog position: hands shoulder-width apart on the floor, hips pushed high toward the ceiling, legs straight with heels reaching toward the ground. Your body should form an inverted V shape.
-
2Begin the dive by bending your elbows and lowering your chest toward the ground. Your body should swoop down and forward, almost like you're diving under an imaginary bar.
-
3As your chest passes between your hands, continue the forward motion while straightening your arms. Arch your back and look up toward the ceiling, with your hips dropping low (upward dog position).
-
4To complete the rep, reverse the entire movement: tuck your chin, bend your arms slightly, and push your hips back up to return to the starting downward dog position.
-
5The movement should be smooth and flowing, not jerky. Focus on the swooping motion throughout the entire range of motion.
Pro Tips
- Keep it flowing: This isn't a static exercise - maintain continuous motion throughout each rep.
- Control the descent: Don't just drop down. Lower with control to get the most benefit.
- Breathe properly: Inhale on the way down, exhale as you push through to upward dog.
- Start easier: If the full movement is too challenging, practice the individual positions first (downward dog, push-up, upward dog).
- Protect your lower back: Don't overextend in the upward dog position if you have lower back issues.
Push Up Variations
Other versions of this exercise
Related Movements
Similar exercises you might like
