What to know
- The dive bomber push up is a dynamic exercise that combines elements of a traditional push up with a forward lunge.
- The forward lunge motion in the dive bomber push up allows for a greater range of motion in the chest and shoulders.
- The Hindu push up, also known as the “Ashtanga push up,” is a dynamic exercise that involves a flowing motion that resembles a cobra pose in yoga.
Are you looking for a challenging and effective upper body exercise? If so, you may have come across the dive bomber push up vs hindu push up debate. Both exercises target the chest, shoulders, and triceps, but they differ in their mechanics and difficulty. In this blog post, we’ll delve into the details of each exercise, comparing and contrasting their benefits and drawbacks. By the end, you’ll have a better understanding of which one is right for you.
Understanding the Dive Bomber Push Up
The dive bomber push up is a dynamic exercise that combines elements of a traditional push up with a forward lunge. It’s a highly challenging movement that requires a good level of strength and flexibility.
Here’s how to perform a dive bomber push up:
1. Start in a standard push-up position. Your hands should be shoulder-width apart, and your body should form a straight line from your head to your heels.
2. Lower your chest towards the ground. As you do so, keep your core engaged and your back straight.
3. Push back up to the starting position.
4. Lean forward and bring your chest towards the ground. Keep your back straight and your core engaged.
5. Push back up to the starting position.
6. Repeat for the desired number of repetitions.
Benefits of Dive Bomber Push Ups
- Increased range of motion: The forward lunge motion in the dive bomber push up allows for a greater range of motion in the chest and shoulders. This can help to improve flexibility and mobility.
- Improved core strength: The dive bomber push up requires you to keep your core engaged throughout the exercise, which helps to strengthen your abdominal muscles.
- Increased power: The dynamic nature of the dive bomber push up helps to develop power in the chest, shoulders, and triceps.
Understanding the Hindu Push Up
The Hindu push up, also known as the “Ashtanga push up,” is a dynamic exercise that involves a flowing motion that resembles a cobra pose in yoga. It’s a more advanced exercise that requires a good level of strength, flexibility, and coordination.
Here’s how to perform a Hindu push up:
1. Start in a standard push-up position. Your hands should be shoulder-width apart, and your body should form a straight line from your head to your heels.
2. Lower your chest towards the ground. As you do so, keep your core engaged and your back straight.
3. Push back up to the starting position.
4. Arch your back and raise your hips towards the ceiling. This movement should resemble a cobra pose.
5. Lower your hips back down to the starting position.
6. Repeat for the desired number of repetitions.
Benefits of Hindu Push Ups
- Increased flexibility: The arching motion in the Hindu push up helps to improve flexibility in the spine and shoulders.
- Improved core strength: The Hindu push up requires you to keep your core engaged throughout the exercise, which helps to strengthen your abdominal muscles.
- Increased power: The dynamic nature of the Hindu push up helps to develop power in the chest, shoulders, and triceps.
Dive Bomber Push Up vs Hindu Push Up: A Comparison
Both the dive bomber push up and the Hindu push up are challenging exercises that offer a variety of benefits. However, there are some key differences between the two that may make one more suitable for you than the other.
Here’s a breakdown of the key differences:
| Feature | Dive Bomber Push Up | Hindu Push Up |
| — | — | — |
| Difficulty | More difficult | More difficult |
| Range of motion | Greater range of motion | Greater range of motion |
| Focus | Chest, shoulders, and triceps | Chest, shoulders, triceps, and spine |
| Flexibility required | Moderate | High |
| Coordination required | Moderate | High |
Choosing the Right Exercise for You
The best way to choose between the dive bomber push up and the Hindu push up is to consider your current fitness level and goals. If you’re a beginner, you may want to start with the dive bomber push up. It’s a good exercise for building a solid foundation of strength and flexibility. Once you’ve mastered the dive bomber push up, you can then progress to the Hindu push up.
If you’re already experienced with calisthenics, you can start with either exercise. However, if you’re looking for a more challenging exercise that will help to improve your flexibility and coordination, the Hindu push up is a good option.
Tips for Performing Dive Bomber and Hindu Push Ups
- Start with a warm-up: Before performing either exercise, it’s important to warm up your muscles. This will help to prevent injuries.
- Focus on proper form: It’s crucial to maintain proper form throughout the exercise. This will help to ensure that you’re working the right muscles and preventing injury.
- Progress gradually: Don’t try to do too many repetitions too soon. Start with a few repetitions and gradually increase the number as you get stronger.
- Listen to your body: If you feel any pain, stop the exercise immediately.
Beyond the Push Up: Incorporating Variety
While the dive bomber and Hindu push ups are excellent exercises, it’s important to incorporate variety into your workout routine. This will help to prevent plateaus and keep your workouts engaging. Here are some other push-up variations to consider:
- Diamond push ups: These push ups target the triceps more effectively.
- Close-grip push ups: Similar to diamond push ups, these focus on the triceps.
- Wide-grip push ups: This variation emphasizes the chest muscles.
- Decline push ups: These push ups increase the difficulty by elevating your feet.
- Incline push ups: These push ups decrease the difficulty by lowering your hands.
Final Thoughts: Mastering Your Push-Ups
In the battle of the dive bomber push up vs hindu push up, there’s no clear winner. Both exercises offer unique benefits and challenges. Ultimately, the best exercise for you depends on your individual fitness level and goals.
Remember to prioritize proper form and progress gradually. With dedication and consistency, you can master both exercises and enjoy the numerous benefits they offer.
Popular Questions
Q: Can I do dive bomber push ups and Hindu push ups on the same day?
A: You can, but it’s important to listen to your body. If you’re feeling fatigued, it’s best to rest and do them on separate days.
Q: Are these exercises suitable for beginners?
A: Both exercises are advanced. Beginners should start with traditional push ups and gradually progress to these variations.
Q: What are some good alternatives to these exercises?
A: Other effective chest exercises include bench press, dumbbell press, and cable crossovers.
Q: How often should I do these exercises?
A: You can do these exercises 2-3 times a week, allowing for rest days in between.
Q: What are some tips for improving my push-up form?
A: Focus on keeping your body in a straight line, engaging your core, and controlling the movement.
