Hindu / Judo Push-up / Dive Bombers
- Place your hands flat on the floor shoulder width apart.
- Keep your back straight and fully extend your legs behind you into a regular push up position, but with your feet spread slightly wider than shoulder width. Your body should be supported on your toes and hands only.
- Keeping your arms straight, move your hands back towards your feet, until your back arches upwards and you are looking between your feet. (Your body should form an upside down “V” shape) This is the start position.
- As you slowly exhale, bend your elbows, so that your chest and body arc forward and your hips move towards the floor.
- As you reach the start position, continue the movement by arching your back and straightening your arms. This will push your torso upwards so that your head and chest raise and you are looking above you.
- Slowly inhale and push through your arms to return to the start position.
- Repeat.
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Related exercises to discover
Hindu / judo push-up / dive bombers is a at-home exercise that targets abs and chest and also works lower back and shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Flutter kicks, behind back standing resistance band chest presses and palloff press / oblique iso hold. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
