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 Push Up (Dive Bomber)#
- Begin in a pike position with hands under shoulders and hips lifted so your body forms an inverted V.
- Bend your elbows and sweep your chest down and forward toward the floor while lowering your hips.
- Continue the arc by driving your chest forward and up, straightening the arms and dropping the hips into a low, arched finish.
- Reverse the motion by pushing back through your hands, lifting your hips, and returning to the starting pike position with control.
- Repeat for the desired number of repetitions while maintaining a smooth, continuous flow.
Muscles worked#
- Primary: Chest, Front delts, Triceps
- Secondary: Abs, Glutes, Lower back
Common mistakes#
- Letting the hips sag during the forward sweep.
- Flaring the elbows excessively on the descent.
- Rushing the transition and losing the arc motion.
- Craning the neck instead of keeping the head aligned with the spine.
