DIVE-BOMBER VS. YOGA PUSH-UPS

Dive-bomber vs Yoga Push-ups
I decided to write this article after witnessing yet another group discussion concerning the function and origin of Hindu/Yoga pushups and dive-bomber pushups. Halfway through the conversation one gentleman got down on the floor and performed a dive-bomber. He executed the technique well; the only problem was that he was trying to demonstrate a Hindu pushup.

So let’s talk about the differences, similarities and everything in between.

Let’s get familiar with three yoga positions; this will make the article a lot more chewable.

The first position is the downward facing dog. (DFD)

Here are the basic points;
Arms are shoulder with apart.
Feet are a foot apart.
Head is inline with the arms.
One line extends from wrists to hips.
Heels rest on the floor, feet flat.

Second position is the upward facing dog. (UFD)

Hands are flat on the floor.
Neck is long.
Shoulders are down and away from the ears.
Feet are on the ball of the feet. (For our purposes.)

Flexed arm plank. (P)

Elbows are leveled with the ribs.
Torso is straight from heels to the head.
Elbows are at a 90 angle.




 So now that we know the needed terms we can talk.



A Dive-Bomber pushup starts with the DFD. Leading with the head, one descends into the plank. From the plank one ascends into the UFD, again leading with the head. This is half of the exercise. During the second half the head moves last. From the UFD to the plank and up to the DFD.

 Yoga pushups are simply a part of sun salutations. It is performed during most yoga sessions.One would start in a DFD; descend into the plank and than curve up into the UFD. From there instead of descending into the plank, like the dive bomber, a disciple simply comes back up into the DFD.

BREATHING:

Proper breathing is important, but is often ignored. Yoga pushups have fewer steps, so let’s start with that. Over the years, I heard people state that you should breathe in when you press up into the UFD, I also heard people say that you should breathe out.

The argument for exhaling on the UFD comes from standard exercise scheme. “You must breath out, when you perform the lifting part of the movement.” So in that respect, one should breathe out when performing the UFD.

The case for inhaling is also often made. You see, in yoga most backward bending postures are performed on the inhale. UFD is a backward bending posture, thus one must inhale when getting into it.

So what is the answer?

Let’s approach this from the other side. How do you breathe when you do the DFD? You breathe out. You must breathe in at some point then, right? UFD provides the time to breathe in.
So breathe out on the DFD and in on the UFD. That seems to make sense.

What if you did the opposite? What would happen?
Here is something from my personal experience. It all depends on your goal. If you want flexibility, then you may want to inhale on the UFD and exhale on the DFD.
If you want triceps strength, then exhale during the UFD. Personally I think there are dozens and dozens of other bodyweight triceps exercises.

Now let’s see about the Dive-bomber pushups.
In reality it’s two pushups in one. We should treat it as such. In most cases flexibility is not the goal, but strength is. Having said that, breathe out every time you extend your elbows. That means every time you do the DFD or the UFD you should exhale. Yes, two exhales in one cycle.


Great luck in your training!

Paul Zaichik (is the founder of ElasticSteel Method of Athletic Conditioning Strength & Flexibility Training)
http://bodyweightculture.com/forum/vbarticles.php?do=article&articleid=14

DIVE-BOMBER VS. YOGA PUSH-UPS