The dive bomber push-up is a great exercise for the upper body and for the core; rstrengthens arms, shoulders, chest, back and abs, as well as stretches the front of the body, but also the rear one.
The classic push ups, that most people learn, it is an excellent base for learning dive bombers push up, but what does this exercise consist of and how does it take place?
Let's find out together.
What is the push-up dive bomber?
Il dive bomber push-up is an exercise very similar to a yoga posture, called "Vinyasa flow"; this exercise can be broken down into four phases: the descent in planche-push-up, the contraction of the repetition, the return to the planche push-up and the final position in pike push-up.
How does the push-up dive bomber work?
- Start from the position of the push-ups on the ground;
- Bring your feet close to your hands bringing your pelvis up;
- Flex your elbows and push your torso forward towards your hands;
- Extend your shoulders, elbows and back by bringing your torso forward;
- Flex your elbows and shoulders by bringing your torso back;
- Return to the starting position with elbows extended and torso back.
Muscles involved
Push-up dive bombers are a complete bodyweight exercise that trains different muscle groups:
- Pectorals (especially the great pectoral)
- Deltoids
- Triceps
- Core
- Spine erectors
- Quadriceps
- Hamstrings of the thigh
Errors to avoid
Let's see the main common mistakes to avoid when performing push-up dive bombers:
- Do not perform the full movement: it could be much easier to perform this exercise without completely lowering the pelvis to the ground during the execution, but to fully enjoy all the benefits of this exercise the body must be lowered as far as possible towards the floor; if you don't succeed immediately, you can start by unwinding it with your knees on the ground
- Spread your elbows: a very common mistake is to spread the elbows to the sides while the chest is pushed towards the floor; this movement strains the joints and is best avoided. The elbows should be kept bent at the sides throughout the exercise
- Don't check the core: the correct involvement of the core is very important; this helps keep your back straight and your abs in constant training, and helps prevent injury.
Benefits dive bomber push-up
- A great yoga exercise to train force: The dive bomber push-up is a unique exercise that combines the advantages of classic push-ups and the benefits of yoga to stretch the body and improve flexibility
- Minimal equipment: the dive bomber push-up is an exercise that takes place without tools, in fact it is free body and can be performed anywhere
- Stretching: the push-up dive bomber is perfect for stretching; you can do it to improve strength in different muscle areas, but also in the cool-down and stretching phase at the end of the workout.
And you, have you ever included this exercise in your workouts? Let us know in the comments!
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