The Dive Bomber Push Up is an excellent variation of the traditional push up that targets more shoulders as well as helping improve mobility and flexibility.
To perform a dive bomber push up:
1. Get into a push up position with your hands directly below your shoulders and your back flat.
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line, similar to the downward facing dog pose.
3. If you have the flexibility, press your heels into the floor.
4. Next, drop your hips down towards the floor and swoop your upper body forward, by bending your elbows, then raising your chest up with your arms fully extended, similar to a cobra pose.
5. Pause for a moment to feel a good stretch in your lower back.
6. Reverse the movement back to the starting position.
7. That’s one rep.
8. Repeat for reps.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.