How to Do a Chinese Push-Up

If you are tired of doing the same boring exercises at home, change it up with Chinese push-ups. Unlike regular push-ups that keep the body in a relative static position, the Chinese (or Dive Bomber) forces multiple muscles into various degrees of contraction and extension. Learn this unique exercise by reading the steps below.

Instructions

Difficulty: Moderately Challenging

1. Consult with your doctor before beginning any exercise routine.
2. Find a fairly open space (8 to 10 square feet) where you can perform this exercise.
3. Get into position with your feet spread 6 to 8 inches wider than shoulder width apart. Bend over placing your hands above your head and onto the floor while keeping your arms and legs straight. Your body should resemble an inverted "V" with your butt forming the apex while your head is down with your eyes looking back at your feet.
4. Lower your hips and bend your arms, moving your torso forward and down while keeping your legs straight. Finish by arching the back and looking up to the ceiling with your hips almost touching the ground. The movement has been likened to pushing yourself under a fence.
5. Complete the Chinese push-up by flaring your elbows out and lowering your body until it is in the regular push-up position or parallel to the ground. Finally raise your hips back to the starting (inverted "V") position. Continue performing the exercise until you are unable to maintain good form.
6. Progress slowly. According to Matt Wiggins of workingclassfitness.com, you should begin with 10 to 30 Chinese push-ups, or Dive Bombers, a day.
7. Use caution when performing the Chinese push-up. Quick or jerky movements could easily lead to back or neck injuries. Study the picture example provided at trainforstrength.com before attempting this unusual exercise.