Also known as: dive bomber push-up, divebomber pushup, hip-hinge pushup, shoulder-forward pushup

What is Tiger Push Up?

The Tiger Push Up is a medium-level bodyweight push exercise that targets the triceps, shoulders and core. It uses a hip hinge and forearm transition to build scapular control and core stability while practicing controlled pressing mechanics.

How to Do Tiger Push Up

  1. Set hand position: Place hands slightly wider than shoulder width with palms flat and arms fully extended. Slightly rotate elbows so they align with your body; keep a neutral spine.
  2. Brace your core: Tighten your core and glutes to form a straight line from head to heels. Maintain scapular stability to protect the shoulders during the hinge.
  3. Hinge and lower: Inhale and hinge at the hips while lowering chest toward the floor. Allow forearms to descend as palms lift and accept a small hip raise.
  4. Rock forward: Shift weight forward so palms return to the floor and move into the bottom push-up position. Keep movement smooth and controlled to avoid snapping the hips.
  5. Press to start: Exhale and extend at the elbows, pressing back to the start. Control the scapula and core throughout the press to maintain safe alignment.

Muscle Groups

Core, Shoulders, Triceps

Description

Place the palms of your hands flat on the ground. Your hands should be placed slightly wider than shoulder width apart. Fully extend your arms and slightly rotate your arms at the elbow. The elbow should now be in line with your body. Doing this with your elbows will set your shoulder joint and the scapula. Keep your core tight and have your body form a straight line from your head to the heels.

Inhale and slowly lower your body and hinge at the hips until your chest is slightly above the floor. Bring your elbows back and your forearms down onto the floor as you lower your body. As your forearms come down onto the floor, your palms will come off of the floor. When your hip hinges you need to rock your body backward. It is ok and expected for your hips to slightly raise during this portion.

Now you need to rock forward and place the palms of your hands back onto the floor moving to the bottom of the push-up position. Exhale, and extend at your elbows pushing your body upwards back to the starting position.

Repeat for the required amount of repetitions.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Tiger Push Ups?

Tiger Push Ups build triceps and shoulder strength while demanding core stability and scapular control. They also improve hip-hinge awareness and dynamic pressing mechanics, useful for bodyweight strength and shoulder health.

What common mistakes should I avoid with Tiger Push Ups?

Avoid flaring elbows, collapsing the scapula, letting the hips sag, and rushing the hinge. Maintain a tight core, controlled tempo, and proper hand alignment to reduce shoulder stress.

How can I progress or regress the Tiger Push Up?

Regress with incline push-ups or slow hip-hinge practice and forearm-supported steps. Progress by increasing tempo control, adding slow eccentrics, higher reps, or weighted vests and more deliberate range of motion.