Want to learn how to do a Hindu / Judo Push up / Dive Bombers? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.

Hindu / Judo Push up / Dive Bombers are performed to work over abs and obliques, chest, shoulders, triceps.

Primary muscle: Abs & Obliques, Chest,Shoulders, Triceps are primarily benefited by Hindu / Judo Push up / Dive Bombers.

Secondary muscle: Middle & Lower Back / Lats are the secondarily affected muscles.

The ease of this exercise is that you can perform it without any equipment. Therefore this exercise can also be performed at home.

Performing the 8 steps below, you will be able to do this exercise properly:

1. Position your hands flat on the floor. Maintain them at a distance shoulder’s width apart.
2. Keeping your back straight fully extend your legs behind you forming the usual push up position.
3. Keep your feet wider than your shoulder’s width. Let your body be supported only by your toes and hands.
4. Start position: Take your hands in the backward direction towards your feet. Maintain the straightness of your arms though. Now arch your back upwards, such that you are looking between your feet. Make an inverted V position by your body.
5. While you exhale, arch your chest and body in the forward direction such that your hips move down towards the floor.
6. Final position: Now when you reach the start position again, straight your arms and arch your back. Doing so pushes your torso in the upwards direction such that your chest is outwards and your sight in a direction above you.
7. Now while you inhale, push your body using your hands to reach back to the starting position.
8. Repeat.

Yes, beginners may perform this exercise by putting their knees on the floor and performing the exercise only by the movement of their upper body.

This exercise is moderate to hard.

Anyone can perform this exercise.

There are 5 related exercises effecting the same primary muscles:

1. Ab Roller / Wheel Rollout
2. Two-Arm Kettlebell Swing
3. Hindu / Judo Push Up / Dive Bombers
4. Upright Dumbbell Row
5. One Arm Dumbbell Row

This is just not to it. Find out the other best bodybuilding exercises here.