Chest · Bodyweight
Dive Bomber Push-up
How to do the dive bomber push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a plank position with hands slightly wider than shoulder-width. Bend your elbows to lower your chest toward the floor while keeping your body straight. Press back up to the starting position.
- 1Start in a pike and swoop your chest forward and up so you feel your shoulders, chest, and triceps controlling the movement
- 2Reverse the motion by pushing your hips back up; you should feel your arms and core working through the transition
- 3Flow smoothly with your breath, moving through a full range of motion
Common mistakes
- Don't let your hips sag or collapse your lower back during the movement
- Avoid rushing, the exercise should be fluid, not jerky
- Don't shrug your shoulders or bend your arms incorrectly; maintain proper form
Muscles worked
The dive bomber push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the dive bomber push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.