Moves/Dive Bomber Push-Ups

Dive Bomber Push-Ups

ID: 209

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stack wrists directly over elbows at the start to protect the joint.
  2. 2. Control the eccentric — lower in roughly twice the time it takes to press.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.