modified DB pushup

[divebomber]

I have found that performing a modified version of the divebomber pushup amplifies the training stimulus for upper chest, front delts and external rotators. These are the alterations from standard procedure:

1) Instead of performing the full movement, you leave out the upward dog and reverse the motion once you have descended into the "down" position of a regular pushup (also known as "half divebomber").

2) Additionally, you assume a slightly wider foot placement and put your hands somewhat closer to your feet than normal when getting in position. This means when going down , you will be unable to straighten out your body and your butt will still stick up in the air, while your shoulders travel farther forward than with regular divebombers. This change of setup is crucial, because it places more weight on the hands, and also expands ROM in the shoulder joint. Experiment in order to find the distance between hands and feet which is best suited to your individual leverage and structure, and also vary how wide you place hand and feet.

When I perform divebombers in this way, my reps are about cut in half. I feel that the movement is smoother when I turn my hands slightly inward. Give it a try and tell me whether it works for you.

[KT-John]

Divebomber

I'm with you. I never liked doing the traditional divebomber pushups--it really aggravated my hip (I could even feel a "clunking" in the joint when I would do them). I always preferred to just do half divebombers. I first read about them in a Mens Health article about military style training back in 1999-2000. Back then, I started doing them just like you described, and after I was able to do 2 sets of 20, I started putting my feet up on a bench and worked back up to 20 reps. After I was able to do 20 with my feet up on a bench, I decided to try on a whim handstand pushups, which I had never been able to do before. To my surprise, I kicked out 8 reps. Boy, was I surprised.

[divebomber]

KT-John, the reason I started doing half DBs is health-realted as well. In my case, full DBs aggravate the little joints where the clavicles meet the breastbone.

Still, I will have to do a lot more training before I can even think about doing 20 reps of the modified version as described above. You are in top shape!

Do you also feel that the movement becomes more difficult when you place your hands closer to your feet? How is the effect on your rep numbers?

EDIT: Just saw that this is your first post - welcome to the forum! You obviously have a lot of experience with BW training already. Great to have you with us.

[KT-John]

Divebomber

You're right, the closer you bring your hands and feet together the harder they become. Doing so generally places more of your bodyweight over your hands and also seems (for me anyway) to throw in balance elements.

The problem with my hip (which also causes problems with Hindu Pushups) is most likely due to a leg length discrepency I have (nearly an inch) because of a childhood accident.

I haven't performed the half divebomber pushups for some time, but now you've got me thinking about them again--perhaps it is time to bring them back.