Description:
The dive bomber push-up moves through a swooping arc, starting in a piked position, diving the chest toward the floor, and finishing in an upward facing position. It works the shoulders and chest through a long range of motion.
Benefits:
- Builds shoulder pressing strength with no equipment.
- Develops the deltoids and triceps.
- Improves overhead body control and stability.
- Scales by changing the angle or range.
- Trains the core to stabilize.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Anterior Deltoid
- Pectoralis Major
Secondary Muscles
- Triceps Brachii
- Erector Spinae
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Start in a piked position with your hips high and hands about shoulder width apart.
- Bend your elbows and dive your chest down and forward toward the floor.
- Continue the arc until your hips drop and your chest rises into an upward facing position.
- Reverse the motion back through the dive to the starting pike.
- Move smoothly through the whole arc.
- Repeat for the desired reps.
Common Mistakes:
- Sagging the hips or losing a straight line.
- Cutting the range of motion short.
- Flaring the elbows out wide.
- Letting the head drop instead of staying neutral.
Variations:
- Pike Push-ups
- Handstand Push-ups
- Barbell Overhead Shoulder Press
- Diamond Push-Up
Safety Tips:
- Build the strength and balance gradually.
- Use a wall for support when learning inverted work.
- Stop if you feel shoulder or wrist pain.
- Keep the core braced throughout.
Additional Information:
The dive bomber push-up trains the shoulders and chest through a long swooping range. Move smoothly and avoid forcing the lower back at the bottom.
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