Dive Bomber push-ups are great upper-body muscle builders, as well as a wonderful total body stretch. Yoga people may recognize the starting position as similar to the downward dog pose.
The USMC loves Dive Bombers, and Marines don't waste their time with training that doesn't get results.
Dive bombers aren't for beginners though. Get good at doing standard push ups first. Then introduce a few dive bombers. They'll probably be difficult at the start, so don't expect immediate perfection. You'll improve. Before long, you'll be stretching out all the way -- and loving it! Then gradually add repetitions.
If a still picture is worth a thousand words, a video must be worth 10 times that. So run the video a few times before your first attempt. Get a picture of doing them in your mind. Now have fun. And remember: Never hold your breath. Breathe naturally and often.
Surprise Results of Super-Short Workouts
Jon Benson is a life coach and nutrition counselor specializing in the field of post-40 fitness and mental empowerment.
By Jon Benson
So here's the million-dollar question: "What's the number one reason people don't work out?"
Is it lack of money? Lack of motivation? Perhaps the lack of an ideal workout plan?
Nope. It's TIME. Or rather the lack thereof.
"We know that 50 percent of the population doesn't [exercise] and the most commonly cited barrier to exercise is lack of time," says exercise researcher Martin Gibala, a kinesiology professor at McMaster University.
Gibala put his theory to the test in a study published in the Journal of Physiology. He compared a group that exercised "traditionally" - 90 to 120 minutes per day - with another group that exercised far less - only 20 minutes per day and only three days per week. (That's a whopping one hour per week, folks.)
In just two weeks, both groups showed improvement in exercise performance and oxygen uptake. (Remember, fat burns in the presence of oxygen.)
The kicker is that the improvement was almost identical in both groups. Why? Because the brief-exercise group trained with greater focus and more intensity - exactly the way I suggest you train.
This is just one of dozens of studies that confirm the benefits of shorter but more intense workouts. Intensity is key. Not duration. Keep that in mind the next time you head to the gym.