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Hindu push-up (dive bomber)
From a pike you dive the chest forward just above the floor, finish in a cobra with the head up and return the same way. Shoulders, chest and spine mobility in one movement.
- Level
- Intermediate
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 2-0-2-0 (down, pause, up, pause)
shoulderschesttricepsbackcore
Technique
- Start like a pike push-up: hips high, hands a little wider than the shoulders.
- Bend the elbows and sweep the chest forward in an arc just above the floor.
- Straighten the arms in the cobra, hips low, then arc back to the pike.
Common mistakes
- Cutting the arc short: the chest should almost touch the floor mid-way.
- Collapsing the lower back in the cobra instead of opening the chest.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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