Kysero
Try for free

Chest · Advanced

Dive Bomber Push Up

Advanced push-up flow sweeping from pike through a low forward arc and reversing the same path.

View instructionsAll exercises
Back to all exercises
Dive Bomber Push Up demonstration

Exercise overview

Training details

ChestShouldersTricepsAbs

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a pike position with your hands wider than shoulder width, hips high, and heels reaching back.
  2. 02Bend your elbows and sweep your head and chest forward close to the floor between your hands.
  3. 03Continue the arc until your chest lifts into a cobra-like position with your hips near the floor.
  4. 04Reverse the path by bending your elbows, moving your chest backward, and lifting your hips.
  5. 05Return to the pike position smoothly without dropping into your shoulders or compressing your lower back.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDrop Push-UpRelated variationElevator Push Up

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder