Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Pushups - Dive Bomb

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Purposes

  • Strengthens upper body.
  • Strengthens torso and hips.
  • Increases shoulder stabilization.

Similar Exercise

Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Get into a pushup position.
  • Push your body back and lift your hips.
  • Your legs and arms should be straight.
  • Bend your arms and "dive" your nose forward toward the ground.
  • Then lift your head upward as you continue forward, straightening your arms.
  • Reverse this motion by pushing your body back and lifting your hips again.
  • Repeat for a specified number of reps.

ProTip

  • Imagine a "swooping" motion with your body.

Mistakes

  • Not "swooping" close enough to the ground.
  • Allowing the hips or stomach to rest on the ground (while in the forward position).