CalisthenicsIn review

Dive-Bomber Push-Up

A flowing push-up that dips the chest forward from a pike and then reverses the same path.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Start in a push-up position with the feet a little wider than the hips.
Push the hips up and back into a pike, with the head between the arms.

Do the rep

Bend the elbows and move the chest down and forward, close to the floor, between the hands.
Continue forward and straighten the arms until the chest is up and the hips are low.
Reverse the same path: bend the elbows, move the chest back close to the floor, and push back into the pike.

What counts as a rep

A rep counts when the chest passes close to the floor on the way forward and on the way back, and the body returns to the pike.

One rep dips the chest forward from a pike to straight arms with the chest up, then reverses the same low path back to the pike.

Breathing

Inhale in the pike; exhale as the chest moves forward and up.

Cues

Move the chest close to the floor.
Keep the movement smooth.
Slow the dip when the reps get easy.

Common mistakes

Skipping the dip
What you seeThe chest stays high and the body moves straight from the pike to the top.
FixBend the elbows and move the chest close to the floor first.
The dip is the pressing part of the rep.
Dropping the hips to the floor
What you seeThe thighs or hips touch the floor at the top.
FixStop the hips just above the floor.
Hips off the floor keep the trunk in control.

Stop the set if

Stop if you feel sharp pain.
Stop if the lower back or the shoulders feel pinched at the top.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_push_up, the closest Wave 1 record.
Skill tier intermediate: the flow from a pike through a low dip needs push-up strength and shoulder mobility from months of training (rule 3). The CSV says beginner.
The CSV lists a bench as optional. The rep moves the chest along the floor between the hands, so the record drops it.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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