Chinese Push Ups (The Dive Bomber) Are Great For Mixing Up Your Body Weight Exercise Routine
I’ve always enjoyed body weight exercises more than any other kind of exercise. Why? Because they’re fun, and I think real strength means having total mastery over your body weight, which is also why I have a lot of respect for gymnasts. Still, doing the same body weight exercises over and over for months or years can get tedious, which is why it’s important to incorporate new exercises to mix up your routine every once in awhile.
Which is what brings us to the Chinese Push Up, also known as “The Dive Bomber.”
[Monkeys are a great example of how much fun can be had when you have total control over your body weight. That being said, I would NOT suggest you try taunting tigers at home!]
How To Do Chinese Push Ups or “The Dive Bomber”
Doing the Chinese Push Up or Dive Bomber is pretty straight forward. You get in normal push up position, but with your butt in the air like you might do when you’re in a push up competition and can’t do anymore but are trying to hang on without falling down. Then “dive” into a normal push up, arching your back and putting your head up, and then return to your normal position to complete one repetition. Here’s a video showing you how to do it:
These essentially work the same muscles as a normal push up, although I find that they do pinpoint your outer chest and shoulders better than the normal push up. They also can function well as an endurance exercise when doing many of them consecutively, allowing your heart to get going.
Just as a tip, I wouldn’t suggest doing this exercise in public unless you want to get a lot of funny looks!
There You Have It…
There you have it. Go ahead and try Chinese Push Ups, or “The Dive Bomber” to help mix up your body weight exercise routine and to help keep your workouts enjoyable.
What’s YOUR #1 exercise you like to do to spice up your normal routine?
August 19th, 2009 at 6:34 pm
Doing more difficult versions pushups is important because they become too easy (when you can do 50+). One I use is doing pushups on your fists to increase the difficulty and sometimes doing them with a backpack. The closer your hands are together the more you work the triceps the further apart they are the more you work the chest.
August 19th, 2009 at 9:45 pm
Henry – Yeah, push ups on your fists are really good for a chest workout. Even though everyone says that when your hands are in it’s your triceps and diamond push ups are shoulders and out are chest…I’ve always felt my chest more when my hands are closer together and my shoulders more when my hands are a part. It’s possible that that’s just me though.
-Rafi
August 20th, 2009 at 2:20 am
I think the traditional Indian Suryanamaskar includes this exercise. Have you heard of the Suryanamaskar (translated literally salute to the Sun). Its a good body weight set. Also is’nt this push up also known as the Hindu Pushup or is that different? This is definately easier to do than the traditional pushup don’t you think?
August 20th, 2009 at 12:43 pm
Sangita – Suryanamaskar is a kind of yoga right? If so, I think they do utilize this but they do it more as a stretch than a push up although I’m not sure. You’re also right that the Hindu Push Up looks almost identical to the Chinese Push Up, but I think (although I’m not positive) that the Hindu Push Up are a bit harder and done with your legs wider a part. And yeah, the Chinese Push Up is easier than the traditional push up which is why you should do more per set.
Really nice comment Sangita!
-Rafi
September 14th, 2009 at 11:55 pm
hey raf!
i thought that monkey video thing was hilarious….. thats pretty much it