Dive Bomber Pushups

Dive Bomber Pushups

Muscles Worked

Pectoralis Major

Anterior Deltoids

Biceps

Triceps

Ab Muscles

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Dive bomber pushups, not to be confused with the Hindu pushup, is one of the most versatile pushup variations out there as far as getting a total body workout. It's a great addition to any workout scheme, especially if you're familiar with yoga! Even if you've never done yoga, it's worth a shot.

The Exercise

• Begin by setting yourself in the regular pushup position: hands directly beneath your shoulders, feet together and back straight. Remember to tighten your core throughout!

• Now, keeping your arms straight, raise your butt towards the sky. The higher you go, the more intense the workout and hamstring stretch (my animation demonstrates an easier version. In the more difficult version, you should be able to draw a straight line from your butt to your finger tips.

• The more difficult version uses a yoga move called the "downward dog". Try to force your heels to the ground without changing your hand position, while also keeping your legs straight. As you drive your shoulders towards your ankles, you should feel a pretty good hamstring stretch in this position.

• Now, pretend there's a door in front of you with a small gap underneath. Starting with your head, dive downward, keeping your butt in the air and flaring out your elbows. As your nose gets close to the floor, simultaneously drive your hips to the ground, push your body forward and force the crown of your head up towards the sky. The motion mimicks your attempt to slide your way right underneath that door. This arched position, with only your hands and toes making contact with the floor, is called the "upward dog" in yoga terms. Your hands should remain directly beneath your shoulders!

• Start your way back to the starting position exactly the way you came. In other words, go back under the door in the opposite direction. Your butt will go skyward first as your head follows.

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Divebomber Pushups versus the Hindu Pushup

The only difference between these two variations is the ending point. Basically, the Hindu pushup skips the "backward" motion and moves directly from "upward dog" to "downward dog". In other words, don't go back under the door - just move back up to the starting position from where you started while keeping your arms straight. The Hindu pushup is an easier variation, but allows you to do a few more reps.

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