Divebomber push-ups turn the classic push-up into a head-to-toe body challenge. Because it starts from the yoga pose, downward facing dog, the divebomber push-up trains your hamstring, back and shoulder flexibility, as well as strengthens your chest, triceps and core.

Before attempting a divebomber push-up, master a standard push-up to ensure you have the strength and stability to progress.

Master the Proper Form

The divebomber push-up diverges from the classic plank start position of the standard push-up.

HOW TO DO IT: Start in a downward facing dog position with your hands and feet planted in the mat and your buttocks pushed up toward the ceiling. You essentially form an upside down "v" shape with the mat.

Your hands are slightly wider than your shoulders and your back remains straight, rather than hunched. Keep your heels pressing toward the floor — they may not touch — to create a stretch in your hamstrings.

Lower your shoulders and bring your chest to brush the ground. Swoop through your arms as your chest arches up between your arms and you look up toward the ceiling. Pause for a count or two.

Reverse the movement. Lower your chest back down toward the ground and then your hips up toward the ceiling. At first, you might be able to do just a few divebomber push-ups with good form, but work up to a set of five to 10 total repetitions.

Walking is an easy way to elevate your heart rate and warm up your muscles.

Warm-Up Before

Before doing the divebomber push-up, warm your muscles and joints with preparatory exercises.

Start by raising your heart rate and increasing circulation for 3 to 5 minutes. Walk briskly, march in place, pedal an indoor bike or elliptical machine or step up and down on a riser.



Loosen up your hip and shoulder joints with arm circles and knee lifts for a about 60 seconds. Rotate your trunk side-to-side for 15 to 20 seconds to loosen up your spine.



Do five to 10 sun salutations: Reach your arms up over head; bend forward to touch the floor, raise your hands to your shins to lengthen your spine. Plant your hands and step back into a triceps push-up, roll to the tops of your feet and lift your chest, hips and thighs and end in downward facing dog.

Perform a set of 15 to 20 standard push-ups with a strong core.

You're then ready to take on the full divebomber push-up variation.

Add It to Your Workout

Include divebomber push-ups in a short, intense workout that features other total-body, functional-training moves to build overall strength, flexibility and power. These moves are different than classic strength-training exercises, such as the bench press and deadlifts, with which you might be familiar and challenge you in all new ways.

Use them to augment your existing strength routine or as a quick workout when you're short on time. Warm up as noted above before beginning. Plan to do this circuit, with the addition of divebomber push-ups, at least one time through, or repeat two to three times total.