Sky Diver Push Up. How-to, proper form and tips

Sky Diver Push Up icon

The sky diver push-up starts each push-up in a relaxed position. Both chest and shoulders are pushed further when compared with the regular push-up.

Video demonstration

How to and step by step instructions:

  1. Lie down on the floor.
  2. Extend your arms forward, hands not touching the ground. Raise your feet off the floor. This is the starting position.
  3. Touch the floor with the feet toes.
  4. Bring the hands close to the shoulders, place them on the floor.
  5. Straighten both arms keeping the body straight, raising as a regular push-up.
  6. Again blend your arms, place the chest back on the floor.
  7. Extend the arms forward, raise hands and feet off the floor as you were in the starting position.

Hints & tips:

  • When raising off the floor, keep your body as straigth as possible.


  • Builds upper body strength.
  • Strengthen shoulders.
  • Activates chest ahead from the regular push-up.

Counting & gamification:

  • Count as a regular push-up on your push-up counters.
  • Define a period target, such as a workout session, day, week or month.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Upper Back

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Sky Diver Push Up
  • Sky Diver Press Up

Muscle: Core and Upper body

Collection: Push Up Variations

Category: Bodyweight