Hindu Push-Up
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
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A multi-joint movement that builds overall strength, the Hindu Push-Up targets your chest through a pushing movement pattern. Use for dynamic warm-up or conditioning work.
Everything You Need to Know About the Hindu Push-Up
The Hindu Push-Up is a intermediate difficulty exercise that targets your Chest (pectoralis major) and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for dynamic warm-up or conditioning work. This timing makes the most of your workout and helps you get better results. Who is this for? Athletes and martial artists seeking flexibility and strength. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hindu Push-Up
Primary
Secondary
Stabilizers
Hindu Push-Up form guide
- 1
Start in a downward dog position with hips high.
- 2
Dive forward, bringing your chest close to the ground.
- 3
Swoop through by arching your back upward.
- 4
Finish in an upward dog position with hips near the ground.
- 5
Push your hips back up to starting position.
- 6
Flow smoothly through the entire movement.
What are the best tips for the Hindu Push-Up?
Think of it as a fluid, wave-like motion.
Breathe in as you dive down, out as you swoop up.
Keep the movement smooth and continuous.
Focus on the stretch in your chest and back.
What are common Hindu Push-Up mistakes to avoid?
Making the movement too choppy.
During any pressing movement like the Hindu Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Not going low enough in the dive.
During any pressing movement like the Hindu Push-Up, this mistake reduces how effectively your Chest (pectoralis major) can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest (pectoralis major) driving the movement, something is off.
Rushing through without proper form.
Rushing through the Hindu Push-Up reduces the time your Chest (pectoralis major) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not engaging the back in the upward arch.
A compromised back position during the Hindu Push-Up puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Hindu Push-Up right for you?
Athletes and martial artists seeking flexibility and strength.
How to Program the Hindu Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Hindu Push-Up?
Other Variations
- Dive Bomber Push-Up
- Reverse Hindu Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hindu Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Warm up spine before performing.
- Avoid if you have lower back issues.
- Start slowly to learn the movement pattern.