Divebomber Push Up

How to do it

1. Start in a downward dog position: hands and feet on the floor wider than shoulder-width, hips high, body in an inverted V.
2. Bend your elbows and swoop your chest down and forward, brushing close to the floor between your hands.
3. Continue forward and push up into an upward dog with arms straight, hips low and chest lifted.
4. Reverse the same path: bend the elbows, swoop back low toward the floor.
5. Push your hips back up into the downward dog to finish the rep.

Tips

• Keep the chest close to the floor during the swoop in both directions.
• Move smoothly, the path is one continuous arc.

Common mistakes

• Skipping the low swoop and just sliding the hips forward.
• Letting the lower back crunch hard in the upward dog.
• Rushing so the shoulders lose control.

Muscles worked by the Divebomber Push Up

• Mid chest Primary30%
• Front delts Primary18%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary5%
• Serratus anterior Minor5%
• Hip flexors Minor4%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving through a pike and an arch loads the front delt more. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Divebomber Push Up alternatives

Same equipment

• Hindu Push UpBodyweight
• Spiderman Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Push UpBodyweight
• Incline Push UpBodyweight

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Ring Push UpRings
• TRX Push UpTRX

Make it easier

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• TRX Chest PressTRX

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the Divebomber Push Up work?

Mainly the mid chest, front delts and lower chest. The upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Divebomber Push Up good for beginners?

The Divebomber Push Up is rated intermediate. If you are new, learn the Push Up first and build up from there.

What is a good alternative to the Divebomber Push Up?

For example the Hindu Push Up, Spiderman Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Divebomber Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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