Dive-Bomber Push-ups

How to do it

Start in a downward dog. Swoop the chest down just above the floor, passing through your hands, and finish with the chest proud and hips near the floor (upward dog). Reverse the exact same swoop backward.

The coaching cue

"Slide under the barbed wire, then back out." It is a two-way fluid motion.

What changes inside an AMRAP

This is a slow, tension-heavy movement. Focus on continuous, unbroken motion rather than speed.

Common mistakes

• Skipping the return swoop and pressing straight back to the start.
• Dragging the hips along the floor instead of clearing it on the way through.

Workouts that use dive-bomber push-ups

• Pulse Spike

  5 minute AMRAP — 12 Jumping Lunges (Total), 8 Dive-Bomber Push-ups

• The Centrifuge

  10 minute AMRAP — 10 Surrenders, 8 Dive-Bomber Push-ups, 30 Double-Tap Jumps

• The Piston Grind

  15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers

• The Hinge & Press

  10 minute AMRAP — 10 Dive-Bomber Push-ups, 15 Bodyweight Good Mornings

• Counter-Strike

  10 minute AMRAP — 10 Dive-Bomber Push-ups, 12 T-Press Ups

• The Apex

  15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 20 Butterfly Sit-ups

• The Endurance Engine

  20 minute AMRAP — 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 15 Plank Jacks, 30 Jumping Jacks

• The Perimeter

  20 minute AMRAP — 20 Lateral Line Hops, 10 Dive-Bomber Push-ups, 20 Alternating Lunges, 10 Commando Planks

• The Barricade

  20 minute AMRAP — 20s Side Plank Hold (Switch sides each round), 15 Air Squats, 10 Dive-Bomber Push-ups, 20 Mountain Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.