How to Do a Dive-Bomber Calisthenics Exercise

The dive-bomber is a variation of the basic pushup. Both are calisthenics exercises. The dive-bomber focuses on pressing and releasing the muscles. Follow the steps below and you can do the dive-bomber exercise.

Instructions

Difficulty: Moderately Easy

1. Get in the basic pushup position by lying face own on the ground.
2. Place your hands and legs a little more than shoulder width apart.
3. Lift yourself off the ground with your arms, extending your legs and raising your buttocks to a peak position. Your buttocks will be protruding in the air.
4. Slowly lower your body, with your head leading the movement, toward the ground as if it were sweeping the floor. Keep going forward in a steady but stable manner until you feel your back arching.
5. Bring the top of your head up as high as you comfortably can once you've made an arch in your back. This will take you completely out of the peak position. Do not touch the ground except for your hands and feet.
6. Reverse the direction of the same sweeping movement. You will bring yourself back into the peak position by leading with your buttocks.
7. Repeat the dive-bomber exercise. Be sure to breathe deeply and evenly throughout the movement.

Tips & Warnings

• The dive-bomber is often confused with the Hindu Pushup. The Hindu Pushup is also called the Dand. Their forms are similar, but they are executed differently.
• Consult your doctor before beginning any exercise program.