Exercise of the Week: Dive-bomber Pushup

Dive-bomber pushups are a great variation of the classic pushup. They require control, promote strength development and endurance and help teach the body to “flow” through the movement. If you’re body is rigid or stiff, divebombers become very challenging. Teach yourself to flow through the motion and you’ll find it to be much more effective.

Step 1:


Begin in the “dive-bomber” position by first starting in a classic pushup position. Spread your feet apart, keep your legs straight and push your butt up into the air. Drop your head between your arms.

Step 2:


Next, flare your arms out and lower your nose and chest to the ground.

Step 3:


Next, flatten out your body so that it’s parallel with the ground. Image you’re trying to do the limbo.

Step 4:


Next, drive your torso straight up, so that you’re looking directly ahead. Keep the hips low to the ground and your hands directly below your shoulders.

Now, think you’re finished? Not so fast. To perform a true dive-bomber pushup, repeat the above steps in reverse order until you’re back to your original starting position. Imagine as if you’re swooping down to the ground, then reversing that swoop back to the starting point, staying as fluid and smooth as possible.

If you’ve never done a dive-bomber before, start with just a few and see how it goes. As your strength progresses, which will happen very quickly, increase the number of repetitions.

The dive-bomber is a key exercise in many of Scrappers bodyweight conditioning protocols (he’s also the model in the above pics) as well as a key exercise in many of the Hybrid Fitness “Motion Series” workouts, which can be viewed on the website.

Be on the lookout for additional exercises of the week.

6 Responses

  1. This is the best description of a dive-bomber I’ve found. Good work.

  2. Thanks for the feedback! Dive-bombers seem to get confused with hindu/judo push ups, etc. quite often.

  3. SOG knives…

    Interesting ideas… I wonder how the Hollywood media would portray this?…

  4. I use this exercise in some of the high intensity ciruits I give to my clients. Performed correctly as you have described really improves strength in the upper body and core. I also perform this movement myself before a shoulder or chest workout just to get the bllod flowing. Great stuff.

  5. Dan, thanks for the feedback. Great site, by the way!

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