What To Know
- The wider hand placement and inward movement of the hands during the dive bomber push up put more stress on the shoulder joints and muscles.
- Dive bomber push ups and normal pushups are both effective exercises for building muscle and strength in the chest, triceps, and shoulders.
- If you are new to push ups, start with normal pushups and progress to dive bomber push ups once you have mastered the basic technique and built some strength.
Dive bomber push ups and normal pushups are two common exercises that target the chest, triceps, and shoulders. While both exercises are effective in building muscle and strength, they have some key differences in terms of technique, difficulty, and benefits. In this blog post, we will compare and contrast dive bomber push ups vs. normal pushups to help you decide which exercise is best for your fitness goals.
Technique
Normal Pushups:
1. Start in a plank position with your hands shoulder-width apart, directly below your shoulders.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position.
Dive Bomber Pushups:
1. Start in a plank position with your hands wider than shoulder-width apart, just outside your shoulders.
2. Lower your chest towards the ground by bending your elbows and simultaneously moving your hands inward towards your chest.
3. Once your chest touches the ground, push back up to the starting position and simultaneously move your hands back out to the starting position.
Difficulty
Dive bomber push ups are generally considered to be more difficult than normal pushups. This is because they require more shoulder mobility and stability, as well as greater strength in the chest and triceps. The wider hand placement and inward movement of the hands during the dive bomber push up put more stress on the shoulder joints and muscles.
Benefits
Both normal pushups and dive bomber push ups offer a number of benefits, including:
Normal Pushups:
- Build muscle and strength in the chest, triceps, and shoulders
- Improve core stability
- Increase flexibility in the wrists and shoulders
- Burn calories and promote weight loss
Dive Bomber Pushups:
- All of the benefits of normal pushups, plus:
- Increased shoulder mobility and stability
- Greater activation of the chest muscles
- Improved coordination and balance
- Reduced risk of shoulder pain and injuries
Which Exercise is Right for You?
The best exercise for you depends on your fitness goals and abilities. If you are new to push ups, normal pushups are a great place to start. Once you have mastered the basic technique and built some strength, you can progress to dive bomber push ups to challenge yourself and gain additional benefits.
If you have shoulder pain or limited shoulder mobility, you may want to avoid dive bomber push ups. Instead, focus on normal pushups and other exercises that are less stressful on the shoulder joints.
Variations
There are many variations of both normal pushups and dive bomber push ups. Some popular variations include:
Normal Pushup Variations:
- Incline pushups
- Decline pushups
- Wide-grip pushups
- Narrow-grip pushups
- Plyometric pushups
Dive Bomber Pushup Variations:
- Banded dive bomber pushups
- Weighted dive bomber pushups
- Deficit dive bomber pushups
- Plyometric dive bomber pushups
Safety Tips
When performing dive bomber push ups, it is important to use proper form to avoid injury. Here are some safety tips:
- Keep your core engaged throughout the exercise.
- Do not overextend your shoulders.
- If you feel any pain in your shoulders, stop the exercise and consult with a medical professional.
Summary: Dive Bomber Push Ups vs. Normal Pushups
Dive bomber push ups and normal pushups are both effective exercises for building muscle and strength in the chest, triceps, and shoulders. Dive bomber push ups are more difficult and offer additional benefits, such as increased shoulder mobility and stability. However, they are also more stressful on the shoulder joints and may not be suitable for everyone. The best exercise for you depends on your fitness goals and abilities. If you are new to push ups, start with normal pushups and progress to dive bomber push ups once you have mastered the basic technique and built some strength.
Frequently Discussed Topics
1. What are the main differences between dive bomber push ups and normal pushups?
Dive bomber push ups have a wider hand placement and involve moving your hands inward towards your chest during the downward phase of the exercise. Normal pushups have a narrower hand placement and do not involve any inward movement of the hands.
2. Which exercise is more difficult, dive bomber push ups or normal pushups?
Dive bomber push ups are generally considered to be more difficult than normal pushups because they require more shoulder mobility and stability, as well as greater strength in the chest and triceps.
3. What are the benefits of dive bomber push ups?
Dive bomber push ups offer all of the benefits of normal pushups, plus increased shoulder mobility and stability, greater activation of the chest muscles, improved coordination and balance, and reduced risk of shoulder pain and injuries.
4. Are dive bomber push ups safe?
Dive bomber push ups can be safe if performed with proper form. However, they may not be suitable for everyone, especially those with shoulder pain or limited shoulder mobility. It is important to start with normal pushups and progress to dive bomber push ups gradually to avoid injury.
5. How often should I do dive bomber push ups?
The frequency with which you do dive bomber push ups depends on your fitness goals and abilities. If you are new to the exercise, start with 2-3 sets of 8-12 repetitions. You can gradually increase the number of sets and repetitions as you get stronger.
