Also known as: hindu push up, hindu pushups, swoop push up, swooping push-up, pike to cobra push-up

What is Dive Bomber Push Up?

What is Dive Bomber Push Up? The dive bomber push up is a dynamic bodyweight push variation that moves from a pike into a swooping press, targeting chest, triceps and shoulders. It's a medium-level exercise that builds upper-body strength, shoulder mobility and core control.

How to Do Dive Bomber Push Up

  1. Start in Pike: Begin in a pike position with hips raised, arms straight, shoulders elevated and gaze neutral; engage core and glutes to protect the lower back.
  2. Shoulder Position: Press shoulders slightly forward over hands, keeping arms straight and scapulae engaged to prepare for the dive and reduce shoulder strain.
  3. Initiate Descent: Bend elbows slowly and lower head toward the floor while driving hips down and forward, sliding chest below shoulder level in a controlled swoop.
  4. Lock Front Position: Continue forward until hips drop and chest reaches in front of hands, then extend elbows to lock triceps and stabilize in the forward press.
  5. Reverse Swoop Back: Bend knees slightly and guide chest back while raising hips, reversing the swoop with control; keep core engaged and avoid snapping the lower back.
  6. Repeat with Control: Return to the pike start slowly, reset shoulders and breathing, and perform controlled reps; reduce range or use regressions if form breaks.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of dive bomber push ups?

Dive bomber push ups build upper-body strength, improve shoulder mobility and scapular control, and engage chest, triceps and core. They also boost dynamic flexibility and endurance useful for calisthenics and functional movement training.

What are common mistakes to avoid with this exercise?

Common errors include letting hips sag or stay too high, flaring elbows, collapsing shoulders, rushing the swoop, and arching the lower back. Focus on controlled tempo, core engagement and scapular stability to maintain safe alignment.

How can I progress or regress dive bomber push ups?

To regress, perform incline push-ups, pike push-ups or reduce range of motion. To progress, increase reps, slow the eccentric tempo, perform full hindu push-up sets, or add weighted/decline variations once form is solid.