Dive Bomber push ups are a very, very difficult variation of the push up. They will work your arms like they have never been worked before!

Please note – the Dive Bomber is similar to, but not the same as, a Hindu push up.

dive bomber push up

Step 1: Start in a downward dog position, where your hands and feet are flat on the floor, feet wider than shoulder width apart. Your pelvis is up in the air.

dive bomber push up

Step 2a: Bend your elbows and drop your chest to the floor. Push forward.

dive bomber push up

Step 2b: Pause when you have pushed your body forward and up.

dive bomber push up

Step 3: Bend your elbows and drop your chest back down to the floor. Push back up to the starting position. (Pushing your body up and back is extremely hard, this is the part that will really work your arms like never before.)

Repeat.

Dive Bomber Push Up video:

See more exercise guides in The Bodyweight Exercise Collection.

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