Dive Bomber Push Up: Exercise Video & Tips

dive bomber push up

A dive bomber push up is a brilliant exercise to strengthen your upper body and give your core a great workout, too. 

Below we have explained exactly how to do this exercise as well as it’s benefits, and information on the dive bomber push up muscles worked.

Before we jump straight into explaining how to do dive bomber push ups, do you have what it takes to make a career out of your passion for fitness?

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How To Do Dive Bomber Push Ups

Set Up: Whether you want to perform this exercise at home, outside, or in the gym, all you need is plenty of space and an exercise mat.

Starting Position:

dive bomber push up starting position

  • Position yourself on the floor on all fours with your hands shoulder-width apart.
  • Extend your legs out behind you, get up on your toes, and place your feet hip-width apart.
  • Push your hips up so that your glutes are raised above the rest of your body, in this position your body should make a v shape.
  • Make sure that your arms, legs, and back are straight, and position your head so that you are looking at your feet.
  • If you’re familiar with yoga, you might recognise that the dive bomber press up starting position is the same as the downward facing dog pose.


dive bomber push up image

  • Bend at your elbows, tucking them into your sides, to lower your chest towards the ground. 
  • As you lower your body, move your head so that you are facing forwards.

how to do dive bomber push ups image

  • Move your chest through your arms whilst gliding all of your upper body forwards.
  • Extend your arms and arch your back as you push your chest up.
  • Again, for anybody who is familiar with yoga terminology, you should end up in the upward facing dog pose.
  • Once you have held the position briefly, reverse the movement to go back to your starting position.
  • That's one dive bomber push up done!

Dive Bomber Push Up Muscles Worked

Primary Movers: Dive bomber push ups primarily target the muscles in your chest (the pectoralis major).

Secondary Movers: Deltoids, Triceps, Core Muscles, Erector Spinae, Quads, Hamstrings, and Glutes.

Dive Bomber Push Up Mistakes To Avoid

dive bomber push up mistakes to avoid

Before we talk about the benefits of dive bomber push ups we thought we’d clear up a couple of common mistakes that people make and explain exactly how you can avoid making them.

If you enjoyed reading how to do dive bomber push ups, you'll love this! Check out our 13 favourite alternative press up exercises here.

Not Performing The Full Movement

It might be a lot easier to do this exercise without fully lowering your body towards the ground during the execution, but if you want to see the full benefits of dive bomber push ups, then you need to perform the press up part of the movement properly.

Ensure that you lower your full body towards the floor as close as you would for any other kind of press up before you push yourself up to the upward facing dog pose.

Failing to do this will take away the benefits of the dive bomber press up for stretching your body and for building muscle, too. 

This is a pretty advanced exercise so if you’re struggling to do the full movement without cheating, it might be a little bit too difficult for you. 

If that is the case, you try performing the movement with your knees on the ground until you build up your upper body strength.

Tuck Your Elbows Into Your Sides

One mistake that a lot of people make when first trying the dive bomber push ups exercise, is letting their elbows flare out to the sides as they press their chest towards the floor.

This is not the correct form and it puts excessive strain on your elbow joints, so it’s best avoided at all costs.

Instead, keep your elbows tucked in to your sides throughout the entire duration of the exercise.

Keep Your Core Engaged

dive bomber press up mistakes to avoid

As with pretty much every exercise, it is essential that you engage your core as you perform dive bomber press ups.

Although this is perhaps the only kind of press up where your body does not need to form a straight line from your heels to your head, engaging your core is still really important.

Not only will this help to keep your back straight, therefore helping you to keep the correct form, but an engaged core also ensures that these muscles are activated as you exercise, resulting in serious benefits that can help you to sculpt your six pack.

And if that wasn’t enough to convince you that you need to engage your core as you perform the dive bomber push up, this small step helps to prevent injury, too.

Because your core muscles work to support your spine, failing to engage them puts an unnecessary amount of pressure on your lower back. 

If you want our advice, you should always engage your core as you exercise as this protects your lower back from an avoidable injury!

We've explained how to engage your core and why you should do this on our recent blog post. 

Dive Bomber Push Ups Benefits 

Now that we’ve covered how to do dive bomber push ups and the common mistakes to avoid when doing so, let's get back to some positives!

Find out exactly how dive bomber push ups benefit your workouts below.

A Great Strength-Training Yoga Move

dive bomber push ups benefits

One of the dive bomber push up benefits is that it's a really unique exercise that brings together all of the benefits of push ups for building strength and combines them with the benefits of yoga for stretching your body and improving your flexibility. 

You might recognise this movement because it's very similar to a popular Vinyasa Flow yoga move which transitions from a Downward facing dog to an upward facing dog pose.

If you haven’t tried yoga before, you might be surprised at just how well this move works the muscles in your upper body, helping to build strength and improve muscle definition.

In fact, there are tons of benefits of practicing yoga that you might not even know about. Want to know more? OriGym explain the pros and cons of yoga right here.

Minimal Equipment

One of our favourite things about this exercise is that you can get all of the dive bomber push ups benefits without the need for any expensive equipment.

For that reason, this is a great choice if you’re looking for advanced exercises that you can do anywhere, anytime, whether that's at home, outdoors, or on the gym floor. 

There aren’t many exercises that can build as significant an amount of strength without weights or resistance bands, making this the perfect option if all you have access to is an exercise mat. 

Need more inspiration for your home workouts? Check out our home workout guide for some great tips & tricks! 

Nice Stretch!

Another unique benefit of this exercise is that it doubles up as a great stretch!

The dive bomber push up benefits both your lower back and your hamstring, with the yoga aspect of the exercise giving them both a great stretch.

This makes the dive bomber push ups exercise a really versatile movement that you can use as part of an upper body workout or if you lower the pace, you can incorporate them into your cool down.

A Full Body Exercise 

dive bomber push ups benefits

Whilst the dive bomber push up primarily targets your chest, this exercise still benefits your full body, challenging your upper body and recruiting your glutes, hamstrings, and quads, for a full body strength-training exercise.

Whether you want to build your overall strength or tone up, the dive bomber push up benefits so many of the muscles in your body that it has advantages for anybody and everybody regardless of their individual exercise goals. 

Improved Flexibility 

If it isn’t enough that this exercise can help you to get stronger and stretch your muscles, too, then there’s more!

One of the lesser-known dive bomber push ups benefits is that this dynamic exercise is actually a great way to work on your flexibility, improving the flexibility of your chest, shoulders, and hips in particular.

Dive Bomber Push Up Variations

Looking for more advanced exercises similar to dive bomber press ups? If you really want to push yourself, give one of these alternative exercises a try!

How To: Diamond Press Ups

Seeing as one of our favourite dive bomber push up variations is that it can be done with minimal equipment, we thought we would include another great bodyweight variation of the traditional press up.

Here’s how to do it!

Set up: This exercise doesn’t require any equipment, just plenty of space and an exercise mat (if you prefer).

Starting Position: 

dive bomber push up variation image

  • Facing the mat, get on all fours into a plank position. 
  • Extend your arms and position your hands directly under your shoulders.
  • Move your hands to bring your index fingers together and your thumbs together to form the shape of a diamond with your hands.
  • Engage your core and squeeze your glutes to make sure that your body is straight all the way from your heels to your toes.


dive bomber press up variation image

  • Keep your back straight and make sure you do not flare your elbows out to the sides. Lower your chest towards your hands.
  • Stop before your chest touches the floor and push back up.
  • This is one repetition and you can do as many repetitions as you want.

Muscles Worked

Primary Movers: Triceps.

Secondary Movers: Pectoralis Major and Deltoids.

Once we're done here, check out the OriGym guide to getting bigger arms!

Common Mistakes To Avoid

dive bomber push up alternative exercise

Just like with a dive bomber push up, there are a couple of mistakes that a lot of people make when performing this exercise.

Fortunately for you, we’re here to cover the most common mistakes to look out for and how to correct them.

Losing Your Form

Probably the most common mistake we see with this exercise, is people losing their form by having their hips too low. 

It's really important to keep your hips at the same level as your shoulders throughout the entire workout. 

If you let your hips drop lower than the rest of your body, you’ll put an excessive amount of tension on your lower back.

Avoid this by squeezing your glutes and keeping your core engaged.

Flared Elbows

Similar to the common mistakes that people make with a dive bomber push up, a lot of people flare their elbows during this exercise.

Make it a point to keep your elbows close to your body as this will ensure that the exercise is effective and it will avoid a nasty joint injury.

Exercise Benefits

dive bomber push up benefit

Great Tricep Exercise

The best thing about this exercise is that it's a great workout for your triceps.

As it's a press up variation, it does target the muscles in your chest, but the close hand position shifts a lot more of the stress onto your triceps, making this one of the best exercises for targeting that specific muscle.

Want to know more about the benefits of this exercise? We've talked more about diamond push ups here!

TRX Spiderman Push-ups

If you’re looking for an alternative to dive bomber push ups that you can try in the gym, this TRX exercise is the perfect challenge. Check out how to do it below!

Set up: You will need a TRX suspension to perform this the TRX spiderman pushups.

Starting Position 

how to do dive bomber push ups alternative

  • Grab a TRX suspension and attach the cable to the anchor point, then and adjust it to full length. 
  • Get on to the floor and into a regular push up position. 
  • Put both of your feet into theTRX suspension so that they are raised slightly off the air.
  • Keep your arms straight out in front of you and have your legs extended behind you.
  • Keep your head in a neutral position so that you are facing the floor.


how to do dive bomber push ups alternative

  • Once you are comfortably settled in the starting position, start the movement by pushing your chest toward the ground, bending your elbows just like you would for a regular push up. 
  • As you lower yourself down, bend your left leg to bring your left knee out to the side and up towards your left elbow.
  • This is an active exercise so repeat this step at a moderate speed. 
  • As you straighten your arms to push yourself back up, straighten your leg and return it to the starting position. 
  • As soon as you are back in that position, repeat the movement, this time bending your right leg.

Muscle Worked 

Primary Movers: Pectoralis Major, Core Muscles.

Secondary Movers: Deltoids, Triceps, Quadriceps, Hamstrings, Glutes, and Hip Flexors.

Common Mistakes To Avoid 

dive bomber push-up common mistakes

Pushing Your Glutes In The Air

One mistake that a lot of people make when performing this exercise is letting their glutes rise into the air, losing the correct form needed to perform the exercise properly.

Keeping your body straight can be especially tricky for this exercise as using the TRX equipment does make it more difficult to stabilise your body.

The best way to avoid this, is to make sure that you do the press up in a controlled movement. As with the exercises above, squeezing your glutes and engaging your core muscles will help with this too!

Exercise Benefits 

A Great Core Workout 

dive-bomber push-up benefits

Our favourite thing about this alternative to the dive bomber push up is that it's a great exercise to work your core muscles.

Keeping your upper body still whilst moving your legs to your sides means that this exercise is a great way of building core strength and stability, both of which can help to prevent back pain and injuries whilst getting to you closer to your goal of toning your torso.

Wondering what other exercises you can do with this equiptment? Here's how to do a TRX clock press. 

Before You Go!

Now that you know how to do dive bomber push ups, what are you waiting for? Get stuck in and see the benefits for yourself.

Whilst you are, why not kick-start an exciting new career as a PT? If you think you have what it takes, check out our range of REPs endorsed personal training qualifications and enquire with us.

Or, learn more about the other courses that we offer at OriGym by downloading our FREE course prospectus.

Written by Abbie Watkins

Fitness Content Executive, OriGym

Join Abbie on Facebook at the OriGym Facebook Group

Holding an MA Marketing Communications and Branding as well as a BSc Psychology from the University of Liverpool, Abbie’s experience encompasses the retail, hospitality and fitness industries. Since joining OriGym, she has become a qualified Personal Trainer and gone on to complete a specialist qualification in advanced Sports Nutrition. Abbie’s main focuses cover staying up to speed with YouTube fitness influencers, identifying successful and innovative content formats. She has contributed to various publications, including the Daily Express. Beyond OriGym, she describes herself as a ‘work-hard, play-hard’ type going on scenic runs and upbeat exercise classes, and often found on the front row of a Saturday morning spin class. 

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