Barbwire Push Up

Written By: Todd Kuslikis
October 11, 2021

Barbwire push up is also known as diver bombers. It incorporates a full range of motion for your shoulder joint and is one of the exercises of the Navy SEALs do to get ripped. It looks like you are sliding under niece barbwire. If you have come to this page with the intent of using the Barbwire Pushup to get ripped. I highly recommend you check out a post where I talk about the exact guidelines for how I got ripped and you can too. It’s called the 3 Simple Truths To Getting A Rock-Hard Body.

How to do a Barbwire Pushup:

Start off in the normal push-up position with your feet wider than shoulder width apart. Sleep your body down with your butt in the air and your nose to the ground and have your body follow the ground as you arch back up. Then push off the ground scooping your body back the other direction on the exact same plane that you just came. Repeat.

Muscle group worked:

Barb wire push-up strengthens all the muscles in your upper body.

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why a Barbwire Pushup works:

The reason this exercise works so well is because you’re going through the full range of motion of your chest muscle. Think of it this way, when you are in the upper position you are engaging your upper chest muscle. The muscle fibers in your upper chest are recruited to hold yourself in that position. As you arc downwards, you’re engaging each set of muscle fibers, and as you end up in the final position you have now engaged the muscle fibers in your lower chest. That is why it works so well. All your muscle fibers are recruited to complete the exercise. And even as you push backwards, you engage the muscle fibers in the same way.

Tips: Remember with this exercise to try to get a full range of motion. Don’t cheat and go only part of the way through the movement.

Important!: Breathe in slowly as you go forwards, and breathe out slowly as you go back.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

Show/Hide Comments (8 comments)
  1. Josh Kuter

    Hey Todd thank you so mj for making this free! I was wondering how many sets and reps we are supposed to do? I read that you want to one up your last set each time, so do we just go to total fatigue for each exercise?

    • Todd Kuslikis

      Hi Josh,

      It depends on which program you’re following. Different programs do things differently.

      – Todd

  2. Christine Gietzen

    Hi Todd, I was wondering how the barbwire push-up can be modified for a beginner? Is there a video that shows a modified version? Thanks!

    • Todd Kuslikis

      Hi Christine. I haven’t put one together but you can try it on your knees. Or break the push up into sections, ie – stop half way through it or start from the end position and work your way backward.

  3. Jesse Hanson

    I plan to start you 3 month extreme body weight plan I’m 16 ,170 pounds, 32 waist, 5’8″, n have a 6 pack . I used to workout with weights like 7 months ago but I stoped idk why. So here I am 7 months later ready to start working out again. I wanted to do bodyweight because I wanted over all better strength. That last I checked I could bench 185 and leg 550 !! I’m really excited. Thanks for having this free. I really appreciate it sir. Wish me luck. Talk tp you in 3 months btw I might post videos before n after every work out on my youtube channel The Workout Dude! Thanks again 🙂

    • Jesse Hanson

      Leg press*

    • Todd Kuslikis

      Awesome Jesse! Can’t wait to hear about the results!!! Good luck my friend!

  4. Lydia

    “Sleep your body down with your butt in the air” I think you mean “Keep your body down with your butt in the air”

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