Strengthen the chest muscle Pectoral exercise Dive Bomber Pumps Dive bomber push-up

Dive Bomber Pumps

Dive bomber push-up

A lot of things have been written about pumps, and you probably know all the variations of this exercise especially if you are a follower of body weight movements. Pumps are one of the best bodybuilding exercises to remodel the muscles of the bust without requiring any equipment.

Today we offer you a variant of the most difficult to execute: the dive bomber push-up! This variant is often incorporated into the military training of elite soldiers, such as the Navy Seals or the US Army Rangers. Maybe you remember Demi Moore doing this type of pumps in the film "At Equal Arms" (G.I. Jane).

This movement will allow you to develop the upper body strength while holding the trunk muscles. Unlike other types of pumps where most stabilizing muscles are kept static during movement, dive bomber pumps require dynamic work of flexions and extensions that will strengthen the joints (tendons and ligaments).

Targeted muscles

The "dive bomber push-ups" make it possible to work the whole body in one exercise and mainly solicit the chest, arms, abdominals, back and legs. In addition to the cladding work, the movement also helps to improve the flexibility of the thigh, back and shoulders.

Execution of the exercise

The trick to make the move well is to do it slowly, keeping control both during the descent phase to the ground and when returning to the starting position. It is also important to go back and forth using the same course, while trying to keep the body as close to the ground as possible.

In the starting position, the legs are widely separated and the hands spaced a distance corresponding to the width of the shoulders. Bring the head between the biceps and push the buttocks back with the heels on the ground. Try to keep your back as straight as possible. For the less flexible, it may be necessary to stretch the thighs and the shoulder joint before doing the exercise.

Lower the head and chest by bringing the torso parallel to the ground and then back up as if you were trying to pass under a bar. In the final position, your arms should be stretched, your hips close to the ground and your head in the air, looking parallel to the ground. Return to the starting position by doing exactly the opposite way.

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