Divebomber Push-up

This is another one of my favorite full-body exercises. The divebomber push-ups are pure gold in terms of value for time spent.
Beware though – they are a lot harder than they look. If you can start off with 6 reps that is great. If you can get up to 10 divebomber push-ups in one go – that's awesome.

The Starting Position

Start your divebomber push-up in a normal push-up position. Lift your body on your toes and arms. Feet slightly apart, palms just wider than shoulder width apart. Your body should form a straight line from ankles to head. For this you will need to brace your abs and lower body.

The Motions

Now lift your but up and bring your hands and feet closer together to form an inverted V with your body.

Leading with your head 'dive' in by bending your elbows and then arching your body at the end of the movement almost touching the floor. Then push your but up to the starting position.

The Technique

1. Make sure not to touch the floor at the bottom of the movement.
2. To make this exercise less intense you can start off on your knees, or with your knees bent quite a lot.

To make the divebomber push-ups even more challenging, you should try to return up to the starting position by following the same trajectory as your lowering movement.