Body weight pushups (Hindu and Dive Bomber) explained with variations

This is by far the best video I've found demonstrating different types of body weight pushups. There's a general term for bodyweight push-ups that people use: hindu pushups or divebomber. Both of these are both thrown around to mean the first two variations in this video:

1. push down, up, lift hips back - a circular motion
2. push down, up, down, back - a rocking-like motion.

I prefer the first way (circular; hindu). To me it is a very much a relaxing, almost soothing exercise (if you can believe a pushup could ever be soothing).
I believe the second way (rocking; divebomber) exercises more muscles than the first one though. Even though it flows through the same path, you're going in the opposite direction and this causes the work to happen in a different way.

This is a great video for understanding pushup variations in general - not just for hindu/dive bomber style, but for traditional (up and down) style pushups. There is an amazing amount of variation in muscle focus you can achieve with pushups just by changing hand placement. Here's a quick summary:

• Triceps - Close grip or hands right next to your body
• Latissimus dorsi (Lats) - Wide grip
• Pectoral (chest) - Medium grip: between wide grip and arms directly at your sides (the typical position of a traditional pushup)
• Deltoid (shoulders) - Elevated legs against wall/chair/table or handstand

For every grip position you can elevate your body on a wall, chair, table or even a book to move more of your body weight focus to the front of your body. The percentage that moves can be rather significant (65% regular pushup vs 90% extremely elevated pushup). For a 150lb person this means a difference of lifting 97.5lbs versus 135lbs. Don't expect to be able to do the same number of pushups in the elevated positions.

And remember, there are always many ways to do body weight exercise: fast reps, slow reps, static contractions (isometric).