The term dive bomber push up refers to a particular type of pushup that allows you to combine, in a certain way, a pike push up and a planche pushup.
The name given to this exercise is variable, in some cases it is called dive bomber push up while in other cases it is called hindu pushup.
This exercise could be broken down into four phases: the descent in planche push up, the maximum contraction of the repetition, the return in planche push up and the return in pike push up.
Since the hands and feet must remain fixed with the ground, the torso must make a sort of transition between the various positions.
execution
- Begin in the bending position on the ground
- Bring your feet closer to your hands by bringing your pelvis upwards. The side view of the body should resemble a sort of "V". this position is therefore comparable to the initial one of a pike push up
- From this position, flex your elbows and bring your torso forward towards your hands. at this point the position should be similar to that of the maximum stretch of a planche push up
- From this position extend your elbows and shoulders by bringing your torso forward. simultaneously extend the entire column
- From this position, flex your elbows and shoulders bringing your torso back and returning the spine to a neutral position. At this point you should be back in a position of maximum stretch of a planche push up
- From this position return to the starting position of a pike pushup by extending the elbows and bringing the torso back
This sequence corresponds to a repetition, so repeat the entire sequence.
Muscles involved
The pushup dive bomber involves practically the entire upper body. the triceps must extend the elbow in two different movements in the two extremes of the flexion-extension of the shoulder.
This allows the triceps to be recruited in two different ways and ultimately to obtain a far superior adaptive stimulus.
The pectorals work in different angles and therefore, as with the triceps, a greater variety of muscle fibers are recruited for a greater adaptive stimulus. The same goes for the anterior and lateral delts.
The scapula during the exercise must be able to move with maximum control and therefore a good activation of the serratus anterior and upper, middle and lower trapezius is necessary.
Lumbar and abdominal muscles must work in synchrony to allow flexion and extension of the spine and trunk.
It must also be considered that this double activation occurs in the same exercise and therefore it is necessary that all these muscles work in synchrony and coordination.
This aspect requires a gradual transition of work between the various muscles and ultimately an often neglected but definitely effective stimulus.
To better understand this last aspect, it is useful to refer to gymnastics with rings: to move from one position to another, a high activation of the same muscle is necessary in order to move the joint but also to stabilize it while the work is transferred to another muscle.
Common mistakes
The push up dive bomber requires high mobility in shoulder flexion, wrist extension and hamstring to keep the spine extended along with the knees extended.
Often it is not possible to perform the exercise correctly due to deficiencies in these aspects, a good idea could therefore be to perform mobility for these points.
These shortcomings should not be seen as difficulties and therefore abandoning the exercise to return to the movements you have more mastered.
These aspects must be seen as deficiencies on which it is important to work to improve one's skills and prevent injuries.
The concept of mobility must go hand in hand with the concept of strength as the more you choose a difficult progression (therefore the closer the feet are to the hands) the more the necessary strength is greater and if you do not yet have that level of strength you he only risks hurting himself.
Other errors are attributed to the technique. Among these, the most common is to bring the elbows out. The elbows should always remain close to the hips in order to reduce the stress on the shoulder and allow the scapula thoracic joint to move more freely.
