Bodyweight Dive Bomber Push Up

Instructions for proper form

1. Start in a push-up position with your hands slightly wider than shoulder-width apart and feet together. 2. Lower your chest towards the floor while bending your elbows, keeping them close to your body. 3. As you lower down, arch your back and lift your hips to resemble an upward-facing dog position. 4. Transition your body into a downward-facing dog position by pushing your hips back and straightening your legs. 5. Reverse the movement by lowering your upper body back down towards the floor and return to the starting position. 6. Maintain a neutral spine and engage your core throughout the movement.

Common mistakes to avoid

1. Letting your hips sag or rise excessively during the movement. 2. Not maintaining a straight line from head to heels. 3. Allowing your elbows to flare out too much when lowering down. 4. Rushing through the movement instead of maintaining controlled motion.

Benefits

Specific benefits of the exercise

The Bodyweight Dive Bomber Push Up effectively strengthens the chest, shoulders, and triceps while also engaging the core and improving overall flexibility.

Expected results and timeframe

With consistent practice (3-4 times a week), you can expect increased upper body strength and endurance within 4-6 weeks..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level looking to enhance their upper body strength, particularly targeting the chest and triceps.

Scientific studies supporting its effectiveness

Research indicates that compound movements like the dive bomber push up are effective for muscle strength and endurance, highlighting the importance of functional training in bodyweight workouts.

Variations

Beginner modifications

To modify for beginners, perform the dive bomber push up with your knees on the ground, reducing the load on your arms and core.

Advanced progressions

To increase difficulty, add a push-up at the bottom of the movement, or perform it with your feet elevated on a platform.

Integrations

Complementary exercises

Complement this exercise with planks and pull-ups to enhance core stability and upper body strength.

Super set recommendations

Super set with standard push-ups or tricep dips to further challenge the chest and triceps.

Sample workout routines

A sample workout could include: 1) Warm-up (5-10 min), 2) Dive Bomber Push Ups (3 sets of 8-12 reps), 3) Plank (3 sets of 30 seconds), 4) Pull-Ups (3 sets of 6-10 reps), 5) Cool down and stretch.

Exercise combinations

Combine dive bomber push ups with mountain climbers for a full upper body and core workout.

Best time to do this exercise in your workout

Best performed in the upper body section of a workout routine, either after a warm-up or following a compound lift for added fatigue.