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Dive Bomber Push Up

Also known as: Push Up (Dive Bomber)

Intermediate

A dynamic bodyweight push-up that flows in a swooping front-to-back arc, primarily working the chest, shoulders, and core.

How to do the Dive Bomber Push Up#

  1. Begin in a pike position with hands under shoulders and hips lifted so your body forms an inverted V.
  2. Bend your elbows and sweep your chest down and forward toward the floor while lowering your hips.
  3. Continue the arc by driving your chest forward and up, straightening the arms and dropping the hips into a low, arched finish.
  4. Reverse the motion by pushing back through your hands, lifting your hips, and returning to the starting pike position with control.
  5. Repeat for the desired number of repetitions while maintaining a smooth, continuous flow.

Muscles worked#

Common mistakes#

Track the Dive Bomber Push Up in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Dive Bomber Push Up work?

The Dive Bomber Push Up primarily works the chest, front delts, triceps. The abs, glutes, lower back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, glutes, lower back, lighten the load and slow the lowering phase.

What equipment do I need for the Dive Bomber Push Up?

None. The Dive Bomber Push Up is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Dive Bomber Push Up suitable for beginners?

Not as one of your first exercises. The Dive Bomber Push Up is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Dive Bomber Push Up?

Around the World, Back Lever, Barbell Bench Press all train the same primary muscles as the Dive Bomber Push Up. Pick whichever one matches the equipment in front of you.

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