The Divebomber Pushup is one of the best Bodyweight exercises available. This exercise will effectively strengthen the upper body unlike any other pushup. This exercise is excellent because of the vast range of motion that is involved. It is important to practice bodyweight exercises that target as many muscle groups as possible in a single, coordinated fashion. The Divebomber Pushup is a perfect example...
1. Begin with your feet wide apart. Your butt will be pointing up with your head looking back towards your feet. Your legs will remain straight throughout this movement.
2. You will begin by flaring your elbows out as you lower your head towards the ground. You will then flatten yourself out as if you were sliding underneath a bar.
3. Finish the movement by diving your head upwards to the ceiling. Return to the starting position by reversing the motion (3-2-1).
A variation to the Divebomber is the Hindu Pushup. The Hindu Pushup does not involve the reverse motion (3-2-1) from ending to beginning position. Instead, you would return to the starting position by pushing your hips back while maintaining straight arms. I find the reverse motion of the Divebomber Pushup more effective. I suggest that you try both and decide for yourself.
Begin with your feet wide apart. Your butt will be pointing up with your head looking back towards your feet. Your legs will remain straight throughout this movement.
You will begin by flaring your elbows out as you lower your head towards the ground. You will then flatten yourself out as if you were sliding underneath a bar. Your chest will NOT touch the floor. You will come as close to the ground as possible without touching.
DIVEBOMBER - STEP 1
Finish the movement by diving your head upwards to the ceiling. Return to the starting position by reversing the motion (3-2-1). You will follow the exact "path" back to your beginning position. This reverse motion is what differentiates the Divebomber Pushup from the Hindu Pushup.
DIVEBOMBER - STEP 3
Standard Pushup -
Your hands should be shoulder width apart. Extend up all the way without arching your back.
This variation shifts the emphasis from the chest to the triceps. As your strength increases, try to bring your hands forward so they are directly under your eyes. By sliding your hands forward, this movement becomes much more difficult.
Wide Grip Pushup -
This variation isolates the chest muscles. Bring your hands as wide as you can while still maintaining the pushup position.
Hands In Pushup -
For this variation, you will invert your hands inward so that your elbows point outward. This will shift the emphasis towards you triceps.
Hands Out Pushup -
For this variation, point your hands outward. You will really feel your shoulders and arms burning with this one.
Finger Pushups -You should perform Finger Pushups at least three days per week if you are involved in a punching sport such as boxing or karate. I suffered 3 fractured hands before I started including Finger Pushups in my routine. My hands now feel better than ever.
Knuckle Pushups -
A close relative to the Finger Pushup is the Knuckle Pushup. These are also excellent if you are involved in a sport such as boxing. Perform these in conjunction with Finger Pushups.
T-Pushup - Perform a regular pushup except as you come up, twist and raise one arm to bring your body into a "T". Bring yourself back down in a normal pushup position. Alternate arms for each repetition. This exercise will develop coordination and balance while strengthening the upper body and core.
Arms Extended Pushup - Extend your arms out straight in front of your face. Hold yourself in a pushup position with arms extended. Hold yourself as long as you can or for repetitions of 5 or 10 seconds.
Ball Pushup -
Perform a traditional pushup on a basketball. This exercise is great for balance. Definitely give this one a try.
Between Chairs -
Perform a pushup between two chairs. Lower yourself as far as possible to achieve maximum range of motion. Throw your pushup bars away because you can get a lot more from a pair of chairs.
Advanced Chair Pushup - Elevate your feet and lower yourself between two chairs. This exercise will blast your shoulders, chest, and arms.
Elevated Feet - You can perform this exercise anywhere. Elevate your feet on a couch or chair and you are ready to go. By elevating the feet, you increase the difficulty of the movement.
Lower from a standard pushup position with one hand. Rest your non-working hand across your back for balance. Work both arms evenly. This is a great one for overall strength development.
Sideways One Arm Pushup -
Begin in a straight arm plank position (page 74) and lower yourself with one arm. Push yourself up from a sideways position. This variation is more difficult than the traditional One-Arm Pushup.
Plyometric Pushup - Explode off of the ground from the traditional pushup position. Minimize contact with the ground. You can incorporate a handclap while in the air to add to the difficulty. This is an explosive movement that you must conduct at a fast pace.
Dips - Dips are one of the best exercises to build the chest, shoulders, and arms. Lower yourself between two chairs (or two bars) and lift yourself back up until your arms are extended.
Chair Hold - This exercise works the entire body. I could have included this as an abdominal exercise but it really works everything. With straight arms, attempt to hold your legs out straight in front of you with nothing but your hands touching the chair. You can flutter your legs up and down to add to the intensity. You can either hold this position for reps of 5 seconds each or for as long as you can. Definitely give this exercise a try.
Handstand Pushup - Assume a handstand position against the wall. From the traditional handstand position, push yourself up until your arms are extended. This exercise is very difficult but EXCELLENT for overall strength development. It humors me to see most muscle bound weightlifters struggle with this bodyweight exercise. Definitely include this exercise in your routine.
If you count the Handstand Pushup and Reverse Pushup as a pushup variety, you will have 20 variations of the traditional pushup to include in your workout. Try to perform 10 repetitions of each variation and you will quickly have a 200-pushup workout. Give it a try! All Warriors should be able to perform 100 consecutive pushups. Make this goal one of many that you achieve.
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