Muscles worked chest, shoulders, triceps, hamstrings, lower back Although regular pushups have their merits, and they are certainly on this list, we start off with one of their more intense variations divebombers. Often done in the military, this exercise requires you to start in a piked position (above far right). You then lower your nose to the ground while maintain your arched position (above middle). Right before your nose hits the floor flatten yourself out as if you are trying to slide under a bar and keeping your hips low to the ground drive your head upwards until you are looking straight ahead. Finally, do everything in reverse until you are back at the starting position. That was one divebomber pushup.