Hindu Push-Up
Primary
Chest
Secondary
Shoulders, Triceps, Core
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
Hindu Push-Up
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Hindu push-ups flow from downward dog through a diving arc to upward dog and back. The movement stretches your spine, shoulders, and chest while building pressing strength. More yoga than gym, but wrestlers have used this for centuries.
When to use it
Use for dynamic warm-up or conditioning work.
Who it's for
Wrestlers and martial artists seeking traditional training. Those wanting dynamic full-body movement. Anyone seeking combined pressing and mobility work.
Think wave, not separate positions. Dive down smooth, swoop forward smooth, push hips back smooth. The flow is the exercise. If you are pausing between positions, you are missing the point.
Muscles worked: Hindu Push-Up
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.
When to Use the Hindu Push-Up
Use Hindu push-ups as a dynamic warm-up before pressing or as conditioning work. The spinal movement makes them ideal for loosening up tight backs. Not a strength builder—treat as mobility and conditioning combined.
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?
Wrestlers and martial artists seeking traditional training. Those wanting dynamic full-body movement. Anyone seeking combined pressing and mobility work.
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
Frequently Asked Questions About the Hindu Push-Up
The Hindu Push-Up primarily targets the Chest (pectoralis major), Shoulders, making it an effective exercise for chest development. Secondary muscles worked during the Hindu Push-Up include Triceps, Core, Upper back, providing additional training stimulus. Stabilizer muscles engaged include Spinal erectors, Hip flexors.
The Hindu Push-Up is rated as intermediate difficulty, meaning it requires some training experience. Wrestlers and martial artists seeking traditional training. Those wanting dynamic full-body movement. Anyone seeking combined pressing and mobility work. Focus on proper technique and consider starting with easier variations.
For the Hindu Push-Up, the recommended approach depends on your goals. 3 sets of 10-15 reps. Rest 60-90s. For strength, use 5-8 reps. For muscle growth, perform 8-15 reps. For endurance, complete 15-20 reps.
Yes, the Hindu Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting chest.
Good alternatives to the Hindu Push-Up include: Push-Up, Pike Push-Up. These exercises target similar muscle groups as the Hindu Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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.