Step by step instructions, muscle activation and variants for the Dive Bomber Push-Up.
The Dive Bomber Push-Up is an advanced bodyweight exercise that moves through a sweeping arc from a downward-dog position down and forward into an upward-dog position, then reverses back. It develops upper body strength, shoulder mobility, and core stability simultaneously.
The Dive Bomber Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
