Health Advocate Blog

WOW–Workout of the Week: Dive Bomber Push-Ups

This week’s workout is Dive Bomber Push-Ups. Dive Bomber Push-Upsare a great total body exercise because they take the regular push-up and tweak it to engage all of your muscle groups from head to toe, while increasing flexibility in your hamstrings, back, and shoulders.

  • Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V (or, for any Yogis, the Downward Dog pose).


  • Next, lower your shoulders, and glide your chest forward, bringing your head and chest between your hands and push your chest up toward the ceiling.


  • Keep your hands about 2-3 inches wider than your shoulders and your knees and hips 2-3 inches off the floor (if you can).
  • Finally, push your chest back through your hands, engaging your shoulders, and raise your hips to form that V position you began in. Try doing 5-10 Dive Bombers in 2-3 sets, and gradually increase your amount every day.


  • This exercise is meant to be done very slowly so that you can engage as many muscle groups possible, and reduce risk of injury.
  • Remember to breathe with each push-up and tighten your abs to engage your core.
  • If you have trouble doing the exercise in the manner described above, you can try them on your knees.

We hope you’ll try Dive Bomber Push-Ups over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.