two crossfit girls push up exercise

10 Types of Press Up to Build Strength, Power and Muscle

The Press Up is a timeless and classic exercise, building strength, muscle and power. These 10 variations will test you in many different ways.

5. DIVE BOMBER PRESS UP

press up variations dive press up

Dive, dive, dive!

© Workout Labs

 Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your starting position.

  • As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.
  • Press back through your hands to full arm extension and repeat for the required number of reps.
  • Curve your back and extend your arms without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you’re back in an inverted V.
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