What is Dive Bomber Push Up?

The Dive Bomber Push Up is a medium-difficulty, dynamic bodyweight push exercise that emphasizes the chest, shoulders and triceps while requiring core and hip mobility. It combines a pike start, a swooping chest-forward descent, and a reversed sweep to build pressing strength and movement control.

How to Do Dive Bomber Push Up

  1. Start in pike: Begin in a pike position: hips raised, arms straight, shoulders elevated and head neutral. Engage core and glutes to protect the spine.
  2. Initiate the swoop: Bend elbows and lead with your chest and head, lowering toward the floor while allowing hips to move downward in a controlled swoop.
  3. Drive through chest: Press forward and slightly up, sliding chest and shoulders past hands while contracting triceps to extend the elbows near lockout.
  4. Reverse safely: Hinge hips back, lower head close to the floor, then push hips up and return to the pike start with controlled motion and shoulder stability.
  5. Breathe and pace: Inhale as you lower and swoop; exhale as you press and return. Move with steady tempo to protect shoulders and maintain form.
  6. Modify if needed: Reduce range or perform on knees or an incline to build strength and mobility; progress to full dive bomber once shoulders feel comfortable.

Muscle Groups

Triceps, Chest, Shoulders

Description

First assume a quadruped position, then straighten your legs and raise your hips, to a pike position. To start your shoulders should be elevated, arms straight, and head neutral.
Begin the movement by bending the elbows, and lowering your head towards the floor. Swoop through, hips moving downward, and shoulders and chest come in front of the hands as you drive through and lock the triceps. Hips stay elevated, glutes engaged, eyes forward.
Now reverse the movement, bending the elevating, head lowering close to the floor and hips driving back up as you return to the start. Repeat for repeitions

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Dive Bomber Push Ups?

Dive Bomber Push Ups build pressing strength in the chest, shoulders and triceps while improving shoulder mobility, thoracic extension and core stability. The dynamic sweep also promotes scapular control and movement coordination for bodyweight pushing skills.

What are common mistakes to avoid?

Common mistakes include flaring elbows, collapsing the shoulders, dropping hips too low, and rushing the movement. Focus on controlled tempo, keep shoulders engaged, maintain a neutral head, and restrict range if mobility limits safe positioning.

How can I progress or regress this exercise?

Regress with incline dive bombers, knee variations, or partial range-of-motion to build strength and mobility. Progress by increasing range, slowing the eccentric, adding reps, or advancing to single-leg or weighted variations once form is secure.