Uploaded January 2020 | Updated September 2026, 2 weeks ago
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Dive bomber push ups (and the closely related Hindu push ups) are an excellent push up variation that seem to be underestimated in the calisthenics community. This is a great intermediate pushing exercise that builds strength and mass in the lower chest, triceps and anterior deltoids, while improving spinal mobility (back extension) and hamstring and calf flexibility in the starting position (wide pike).
I've thrown these into a couple routines so far on my channel but wanted to make an entire video dedicated to them. Both dive bombers and Hindu push ups are very similar. You can use Hindu push ups as a lead up to dive bombers, if necessary. Hindu push ups include the first "forward" phase of the dive bomber movement, but don't include the second "reversal" phase. Instead, with Hindu push ups you raise your hips up and back into the wide pike, making them an ideal lead up exercise for dive bombers.
If you find this video helpful, please drop a like and make sure you subscribe to my channel (if you haven't already) for more tutorials and other great info!
-Ryan
⏩⏩⏩ Get 10% OFF BaseBlocks calisthenics equipment with my promo code MTG10 at checkout! https://baseblocks.fit
You can also follow me here:
Instagram: goo.gl/7n5Nmn
Facebook: goo.gl/ZdJL3H
Do you appreciate my fitness and nutritional advice and want a way to support my channel? PayPal makes it fast and easy. Donations, large or small, are ALL appreciated: paypal.me/minusthegym Thank you!
Dive bomber push ups (and the closely related Hindu push ups) are an excellent push up variation that seem to be underestimated in the calisthenics community. This is a great intermediate pushing exercise that builds strength and mass in the lower chest, triceps and anterior deltoids, while improving spinal mobility (back extension) and hamstring and calf flexibility in the starting position (wide pike).
I've thrown these into a couple routines so far on my channel but wanted to make an entire video dedicated to them. Both dive bombers and Hindu push ups are very similar. You can use Hindu push ups as a lead up to dive bombers, if necessary. Hindu push ups include the first "forward" phase of the dive bomber movement, but don't include the second "reversal" phase. Instead, with Hindu push ups you raise your hips up and back into the wide pike, making them an ideal lead up exercise for dive bombers.
If you find this video helpful, please drop a like and make sure you subscribe to my channel (if you haven't already) for more tutorials and other great info!
-Ryan
