Dive-bomber pushups are a great variation of the classic pushup. They require control, promote strength development and endurance and help teach the body to “flow” through the movement. If you’re body is rigid or stiff, divebombers become very challenging. Teach yourself to flow through the motion, and you’ll find it to be much more effective.
Begin in the “dive-bomber” position by first starting in a classic pushup position. Spread your feet apart, keep your legs straight and push your butt up into the air. Drop your head between your arms.
Flare your arms out and lower your nose and chest to the ground.
Flatten out your body so that it’s parallel with the ground. Imagine you’re trying to do the limbo.
Drive your torso straight up, so that you’re looking directly ahead. Keep the hips low to the ground and your hands directly below your shoulders.
Think you’re finished? Not so fast.
To perform a true dive-bomber pushup, repeat the above steps in reverse order until you’re back to your original starting position. Imagine as if you’re swooping down to the ground, then reversing that swoop back to the starting point, staying as fluid and smooth as possible.
If you’ve never done a dive-bomber before, start with just a few and see how it goes. As your strength progresses, which will happen very quickly, increase the number of repetitions. Jusr think - nose, lips, hips!