Dive-bomber on Sandbags

Dive Bomber Pushups

Dive bomber pushups, also known as Hindu push-ups, are a challenging variation of the traditional push-up that engages multiple muscle groups, including the chest, shoulders, arms, and core. Here’s a step-by-step guide on how to perform dive bomber push-ups:

Video Instructions On How To Do Dive Bomber Pushups

  1. Starting Position:
    • Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
    • Your body should form a straight line from your head to your heels.
  2. Downward Dog Position:
    • Lift your hips towards the ceiling, pushing back into a downward dog position.
    • Keep your heels on the ground and your head between your arms.
    • Your body should form an inverted V shape.
  3. Dive Down:
    • Lower your upper body by bending your elbows.
    • As you descend, shift your weight forward and lower your chest towards the ground.
    • Your chest should “dive” between your hands, similar to how a dive bomber airplane descends.
  4. Upward Dog Position:
    • Once your chest is close to the ground, start to push your chest forward and upward.
    • Straighten your arms and lift your upper body, arching your back.
    • Your head and chest should be facing forward, and your hips should be off the ground.
  5. Return to Starting Position:
    • Continue to push back, returning to the downward dog position.
    • Keep your heels on the ground and your head between your arms.
  6. Complete the Repetition:
    • Finish the movement by reversing the motion and returning to the starting plank position.
    • This completes one repetition.


  • Maintain a smooth and controlled motion throughout the exercise.
  • Focus on engaging your chest, shoulders, triceps, and core muscles.
  • Keep your core tight to support your lower back.
  • If you’re a beginner, you can modify the exercise by performing it from your knees.

Safety Precautions:

  • If you have any existing shoulder or wrist issues, it’s advisable to consult with a healthcare professional before attempting dive bomber push-ups.
  • Start with a few repetitions and gradually increase as your strength improves.
  • Listen to your body, and if you experience pain (other than the usual muscle fatigue), stop the exercise.

Always prioritize proper form over the number of repetitions to prevent injuries and maximize the effectiveness of the exercise.