The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.
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Personal Trainer Rich Thurman demonstrates an Intermediate Level Dive Bomber Push Up
Instructions: Start with hands and knees on the floor/ground with the hands slightly in front of the shoulder joint. Feet should be apart from each other a little wider than normal. Open the fingers for maximum contact with the floor.
-Raise into a downward dog or pike position with the tailbone in the air, pushing the shoulders back and head between the arms. You should be on your toes.
-Engage the core and bend at the elbows as if you’re going to do a shoulder press bringing the head towards the ground.
-As you descend bring the chest close to the floor. Begin the arch the back as your chest passes your hands. Open the chest and head towards the sky and extend the arms.
-To get back to the start position, follow each step in reverse.
Note: For most people this exercise is extremely challenging. Many issues will be with shoulder strength on the initial descent.
Another issue you will find with most athletes is that many people have trouble sequencing in reverse. What many will have a tendency to do is raise the hips first and then push the shoulder back.
Be sure to bend the elbows and pass the chest across the floor once more before pushing upwards using the shoulder pressing motion.
Benefits: The Dive Bomber Push Up is a great exercise for complete engagement of the shoulders, lats, mid back muscles (scapular muscles) and triceps. It is an extremely challenging exercise, but will pay dividends in strength gains and is a good way to target the shoulders in a push more than the chest.
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