Dive Bomber Push-Up

An advanced push-up variation combining an upside-down V position with a flowing push-up movement. Develops shoulder strength and mobility.

Instructions

1. Start in a downward dog position with your hips high, hands and feet on the ground, and head between your arms.
2. Lower your head toward the ground by bending your elbows and rolling your chest forward.
3. As your head passes under your hands, extend your arms and shift your weight forward, transitioning into a standard push-up position.
4. Continue pressing through your hands to move your chest up and forward.
5. Once your hands are directly beneath your shoulders, you should be in a standard push-up position with your chest high.
6. Reverse the movement by bending your elbows and shifting your hips backward and upward, returning to the downward dog position.
7. Repeat for the prescribed number of repetitions.

Tips

• This movement is a flowing combination of positions—practice the movement slowly before adding speed or volume.
• The transition through the low point of the push-up requires good shoulder flexibility and control.
• Keep your core engaged throughout to prevent your hips from sagging or piking upward excessively.
• Start with modified versions by performing the movement on an incline (hands on a bench) before moving to the standard version.
• Focus on smooth, controlled transitions between the downward dog and push-up positions.
• This exercise is more demanding on the shoulders than a standard push-up, making it excellent for shoulder development and mobility work.