<script type="application/ld+json">
{
"@context":"http://schema.org",
"@type":"BlogPosting",
"author": {
"@type": "Person",
"name": "KC Clements, MS"
},
"publisher": {
"@type": "Organization",
"name": "Warrior Made",
"logo": {
"@type": "ImageObject",
"url": "https://www.warriormade.com",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_DIVE_BOMBER_PUSH_UPS.jpg"
}
},
"headline":"How To Do Dive Bomber Push Ups With Perfect Form",
"datePublished":"2018-01-12",
"dateModified": "2019-11-11",
"description":"Learn How To Do Dive Bomber Push Ups With Perfect Form.",
"image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_DIVE_BOMBER_PUSH_UPS.jpg"
}
</script>
<article>
<div>
<ul>
<li><a href="#section1">Instructions</a></li>
<li><a href="#section2">Things to Keep in Mind</a></li>
<li><a href="#section3">Conclusion</a></li>
</ul>
</div>
<section>
<p>When it comes to your fitness routine, there’s no reason to bore yourself with the same old exercises. After all, there are tons of different moves out there. Most classic exercises like squats, crunches, and pushups have modifications that let you target different muscle groups. Here we’re going to teach you a pushup variation that will have you lunging toward the ground then arching your back for a great stretch: the dive bomber pushup.</p>
<p>To perform the dive bomber pushup, start in downward dog with your hands and toes on the floor and your butt pointed toward the ceiling. Bend your elbows and bring your hips down until they almost touch the floor. Bring your head up and through, then arch your back in the classic upward dog pose. To complete the move, reverse directions. Bring your head back down the way you came and press your hips up to return to the starting position. You’ll really feel this move in your chest, shoulders, triceps, core, legs, and more!</p>
<p>Beginners should start with up down dogs, an exercise that lays the foundation for more complicated moves to come. Place your hands and feet on the ground and point your butt toward the ceiling to enter downward dog. Slowly lower your hips to the ground, then lift your head up and arch your back for a nice stretch. Press your hips back to return to the starting position then go straight into the next rep. You can make this move a little easier by placing your hands on a chair rather than on the floor. </p>
<p>When you’re comfortable with up down dogs, move on to Hindu pushups. Once again, start in downward dog. Drop your hips toward the floor as you did for up down dogs, but this time bend your elbows like you would for a pushup. As your hips touch the floor, straighten your arms and bring your head up as high as you can to arch your back. Press your hips back to return to the starting position. This move will help you build up some serious strength in your arms, shoulders, and chest.</p>
<p>Let’s dive in and learn how to do the perfect dive bomber pushup.</p>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section>
<section id="section1">
<h2>Instructions</h2>
<ol>
<li>Start in downward dog by placing your hands and toes on the floor and pointing your butt toward the ceiling.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-1.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-1.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-1.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-1.jpg" class="img-fluid" alt="dive-bomber-1">
</picture>
<li>Bend your elbows and lower your hips to the ground. Let your head come close to the floor as you do this.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-2.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-2.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-2.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-2.jpg" class="img-fluid" alt="dive-bomber-2">
</picture>
<li>Bring your head through and up to arch your back into a stretch.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-3.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-3.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-3.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-3.jpg" class="img-fluid" alt="dive-bomber-3">
</picture>
<li>Reverse direction, bringing your head back the same way that it came as you bend your elbows to come back toward the floor.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-4.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-4.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-4.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-4.jpg" class="img-fluid" alt="dive-bomber-4">
</picture>
<li>Press your hips up and back to return to downward dog.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-5.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-5.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-5.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-5.jpg" class="img-fluid" alt="dive-bomber-5">
</picture>
<li>Repeat until you’ve completed a set.</li>
</ol>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section>
<section id="section2">
<h2>Things to keep in mind</h2>
<ul>
<li>Press the pads of your hands into the floor and grip the ground with your fingers throughout the movement. This will help you stabilize, plus it activates the lats, serratus, and more.</li>
<li>In the starting position, bring your heels down to the ground as far as you comfortably can and push upward with your arms. Staying active like this during the exercise means you’ll get better results.</li>
<li>When you reach the stretch—also known as upward dog—don’t let your shoulders round forward. Instead, open your chest, pull your shoulder blades back, and keep your head nice and tall. It’s also helpful to rotate the pits of your elbows forward to keep those shoulders back.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-6.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-6.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-6.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-6.jpg" class="img-fluid" alt="dive-bomber-6">
</picture>
<li>The only things that should touch the floor during this move are your hands and toes. Keep your hips elevated just above the floor by squeezing your quads and glutes.</li>
<picture class="lazy-load">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-7.webp" type="image/webp">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-7.jp2" type="image/jpf">
<source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-7.jpg">
<img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/dive-bomber-LR-7.jpg" class="img-fluid" alt="dive-bomber-7">
</picture>
<li>Two cycle breathing works best for this exercise. Inhale as you drop down, then exhale as you stretch up. Inhale as you begin to press back and exhale at the top of the movement.</li>
</ul>
</section>
<hr class="divider-50 divider-medium mx-auto">
<section>
<section id="section3">
<h2>Conclusion:</h2>
<p>The dive bomber pushup is an incredible move for developing upper body strength. Be sure to pay close attention to the form cues we’ve given you here so you can get the most out of your dive bomber pushups.</p>
<p>Again, this move is difficult, so don’t worry if you’re not quite ready to do the dive. Start with up down dogs to work your flexibility and get accustomed to the movement. From there, transition to the Hindu pushup to build your upper body strength. This is a great progression of moves that will take you from beginner to advanced in no time.</p>
<p>You’ve got all the tips you need to do a great dive bomber pushup, so why not start today? Add a set to your next workout or do a few repetitions when you’ve got a spare minute around the house.</p>
<p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-hindu-push-ups/">Hindu Pushups</a>.</p>
</section>
</article>
