Dive bomber push-ups develop strength, endurance, and flexibility. It is really challenging and functional exercise that delivers strength and conditioning. Do only 5 reps but take your time and watch your form. You can take a break between the reps if you can’t do 5 in a row.
Exercise Instructions:
Get into a push up position. Push your body back and lift your hips keeping your legs and arms straight. Bend your arms and dive forward towards the floor in swooping motion. Keep your body as low as you can, but don’t rest your stomach or your hips on the floor. Reverse the motion of the exercise and push your body back lifting your hips again. Keep the motion of this exercise fluid.
This is an advanced exercise that will up the challenge factor in your fitness routine. It is an excellent exercise for improving your overall strength and agility. This is a power move for the whole body – the stronger you get the more lean and toned you will become.
Best,
Zuzana
I remember that exercise in a similar variation for wrestling except our hand placement shaped a triangle close “grip” so that our triceps would develop faster. Great exercise.
Thanks, :)
sxean
Looks great – there is Yoga moves as well. Thanks for the the inspiring good work.
Cool! You seem to have come to terms with the push-ups now, huh? Looking great! Why not take the max push-up rep challenge again and beat your Christmas record? I’m sure you can do 30-35 by now!
Keep it up!!
Zuzana,
I have another question. I see under nutrition you have some helpful advice and some specific recipes but would you ever consider doing a specific work out meal plan? I have a really hard time organizing the types of foods I should eat while I’m trying to get into shape. I’m not a terrible eater but I definately slip. You must have a fairly refined diet to take advantage of all your hard work. I’d love to see something like that to follow along to, for example, while doing your summer fit program.
All the best!
Jen
HI Jennifer, I am not a nutritionist and I am not crazy about dieting a making meal plans. I am following only the basic rules that I have already posted in the articles and that’s about it.
Good lord!
My bomber crashed cause you distracted me in the middle of the dive!
Crash and burn!
Excellent exercise!
Wow! You make it look so easy! I can’t wait till I am strong like you!
Hi Zuzana,
I tried a similar variation called the Tiger push-up. The main differences are you balance on your finger tips instead of your palms and your legs are spread apart engaging your hips and core muscles. Same range of motion though.
Thanks for a much more fun variation than the same old push-ups.
R.
The best information i have found exactly here. Keep going Thank you
I have trouble following the workout order… I may just be a spaz but how do i follow them in a particular order if i can’t even find the first part of the summer fit circuit workout? I’m muddled.
Tali
Hi Tali,
I know and I can’t wait to have the new design ready, it will be much easier I promise. So here is the Summer fit circuit workout and you have to start at the bottom and work your way up from the right to the left. The dates on the posts might also help you to see which video was uploaded first and which one was the last. I hope this helps.
Zuzana-
Great tips, once again. I really appreciate your site.
What are your thoughts on the dand pushup, which is similar to this one, but where the arms are kept straight when returning to the start position?
-Chris
[...] Zuzana – BodyRock.Tv wrote an interesting post today onSummer <b>Fitness</b> Circuit Workout 2: Push Ups Dive Bombers | <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]
Hey Zuzana! Thank you so much for this workout. If you don’t mind me asking, how tall are you?
Hi Zuzana, I found your website & exercises by accident when I was viewing You Tube for the rolling wheel exercise & cam upon you & I am glad you are very good & I am a trainer & using some of your exercises for me & others, I will be watching you more often, keep up the excellent work, you look great& some of your routines wow they are a challenge, I want to be able to do the one legged squat like you. I like the jump rope routines also
Hi,
Im new to this site. And Im really excited to try this new workout. Problem is that I can’t even do a single regular pushup. A knee one is already hard for me because my wrists hurt. Is that even normal?
So the question is if I can’t even do one regular pushup can I even do that push up dive bomber thing?