Dive bomber pushup

If you’re looking to give your muscles even more of a workout, try dive bomber pushups. These are dynamic full-body movements that will build strength and flexibility in your chest, shoulders, back, hips and triceps.
Your lower back and hamstrings also get a decent stretch out of the movement.

To begin, place your hands on the floor slightly wider than shoulder-width apart and spread your feet apart to roughly the same width. Stick your butt in the air so you look like an inverted “V.” Lower your shoulders toward the floor, and before your chin or chest hits the floor, swoop your body forward so that your chest ends up facing forward, your back arched, head up and arms straight. Hold the position for a moment and return to the starting position by performing the exercise in reverse. This swooping back and forth differentiates the dive bomber from the closely related Hindu pushup (or surya namaskara, for the yogis who perform this pushup as one of the asanas), where you would simply keep your arms straight and drive your hips back to the starting position. Keep the dive bomber pushup reps continuous, with no pause at the top or bottom, and you’ll give this strengthening exercise a significant cardio boost.