Dive Bomber Push-ups: How To Guide, Benefits & More
If you are looking for another push-up variation, look no further than the dive bomber push-up exercises. Dive bomber push-ups are a great exercise for building core strength and upper body strength.
The dive bomber push-up is a variation of a normal push-up. It combines the downward dog movement, with a regular push-up and it only requires body weight for resistance. However, there are some variations if you are looking for more intensity or a harder workout.
This article dives into the benefits of doing the dive bomber push-up, as well as showing you how to perform the exercise correctly.
– How to do a dive bomber push-ups
– Dive bomber push up benefits
– What muscles do they work
How To Do Dive Bomber Push Ups
Knowing how to do a dive bomber press-up is vital if you want to activate all the muscles correctly. To do a dive bomber press up first choose the number of sets and repetitions you can do safely the perform the exercise by:
1. Placing yourself on the ground on all fours.
2. Position your feet and knees in contact with the floor with your toes in a flexed position.
3. Position your hips over the knees and hands slightly wider than shoulder width.
4. Use your hands to grip the ground and rotate the shoulders outwards. This will help to engage the lats.
5. Straighten your legs and then lift your knees off the ground. This should place you in the plank position. Make sure your legs are slightly wider than the hips.
6. Push your hip upwards until you form a v shape.
7. Tension your shoulders and hips and engage your core muscles while your knees stay slightly bent.
8. Keep your lower body position stable while anchoring your toes to the ground. Make sure your chin is tucked in during this movement.
9. Keep your legs straight, and lower your chest towards the ground. Do this while pushing forward and bending your elbows. Your chest should then hover just above the floor.
10. As you lower the chest towards the floor, allow the hips to progress towards the floor.
11. Once your head passes your hands, push yourself into an upward-facing dog position. this movement should end up with your elbows straight.
12. Hold this position for 2-3 seconds
13. Reverse the movement so you return to the starting position.
14. Repeat for the desired amount of repetitions.
Dive Bomber Push Up Benefits
There are many notable benefits to using this push-up variation. Dive bomber push-ups engage the entire body, while a standard push-up only works your biceps and triceps. One of the benefits of the dive bomber push-up is that it takes the body through a full range of motion, that engages your core and lower body.
Another benefit to the dive bomber variation is it requires no equipment, meaning it can be performed at home, on a field, or in a gym. The only thing you will need to start with is a soft surface like a yoga mat, carpet, or rug.
Since flexibility and mobility is an important part of a well-balanced exercise plan, dive bomber push-ups can help improve your flexibility. It does this by strengthening the muscles in the legs, stretching your calf muscles, hamstrings and glutes, while also increasing the flexibility in your back.
Variations of the Dive Bomber Push up
Once you have mastered the technique of the dive bomber push-up, you may want to add more resistance to the exercise.
You can do this by adding a pair of dumbbells to the workout. to do this correctly, placed the two dumbbells on the floor and firmly hold them with two hands. Follow the instructions above to perform the push-up, but instead lift the dumbbells in a rowing motion and alternate the arms. This should be done before you push up to the start position.
Alternatively, you can also perform this push-up variation with a weighted vest instead of weights. You can also use either ankle weights or wrist weights if you want slightly less resistance.
Another variation of the dive bomber push-up is the Pike push-up. This form of push-up requires you to start in the downward dog position. This variation is performed in the down dog position and requires you to bend your elbows to lower your head to the ground and then straightening your arms.
Spiderman push-ups are another great alternative or variation. This exercise is performed by getting into a high plank position with your feet positioned at the same width as your shoulders, and your body positioned in a straight line, parallel to the ground. Bend your elbows until they are at a 45-degree angle, and lower your chest towards the floor. Then lift your left leg and move your knee toward your elbow. Hold this position for a few seconds and then lower your leg and lift the body again. Alternate between sides, and repeat as desired.
What Muscles Do Dive Bomber Push Ups Work?
Since the dive bomber workout works the whole body, you are guaranteed a good workout that gets the heart rate up. the muscle primarily worked include the triceps, biceps, core, hamstrings, glutes, chest, and shoulders.
Remember like any new exercise, focus on form over quantity in the beginning. Once you can perform 10-12 reps while keeping good form, you can start to think of doing other variations or adding more resistance.
If you are unsure how to perform the dive bomber push-up, reach out to a personal trainer. They can help take you through each phase of the push-up and correct you if anything is wrong.