The Dive-Bomber Pushup is often confused with the Dand or Hindu Pushup. I'll go over what it is, and what it isn't, and show how you can implement this awesome full body exercise into your training routine.



Start in the regular pushup position with your hands directly under your shoulders. To get into the Dive Bomber position, spread your feet shoulder width apart and, keeping your legs as straight as you can, push your backside into the air and your sternum down towards the ground. Try to keep your back as straight as you can while leaning back and stretching the hamstrings before beginning the movement. (pic 1)
For the next movement in the series, flare your elbows outward and lower your nose toward an imaginary spot between your hands.
(pic 2)
Then, as if you were trying to slide under a bar, flatten yourself out so that your torso is parallel to the ground. (pic 3)
This is the halfway point of the entire exercise. Keeping your hips close to the ground and your hands directly beneath your shoulders, drive your head up towards the sky until you are looking straight ahead.

This is also where the controversy begins. If I were performing Dands (or Hindu Pushups), I would simply keep my arms straight and drive my hips back to position 1 in photo 1 and begin the series again.

To complete the Dive Bomber Pushup, I flare my elbows out again and go from pictures 3 to 1. Those that say Dive Bombers aren't as effective as Hindu Pushups don't know what a real Dive Bomber is.


To learn how to incorporate Dive Bombers, and various other full body exercises, into your daily routines check out my Bodyweight Conditioning tapes!

Contact me if you have any questions: scrapperathletics@gmail.com

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