Hindu Push Up

How to do it

1. Start in a downward dog position with hands and feet on the floor wider than shoulder-width and hips high.
2. Bend your elbows and swoop your chest down and forward, close to the floor between your hands.
3. Push up into an upward dog with arms straight, hips low and chest lifted.
4. Push your hips straight back and up to return to the downward dog, arms staying straight.
5. Breathe in as you swoop down and out as you push back.

Tips

• Unlike the divebomber, return by pushing the hips back, not by swooping in reverse.
• Keep the movement flowing without pauses.

Common mistakes

• Bending the arms on the way back to the downward dog.
• Keeping the chest high instead of swooping low.
• Letting the shoulders shrug toward the ears in the upward dog.

Muscles worked by the Hindu Push Up

• Mid chest Primary30%
• Front delts Primary18%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary5%
• Serratus anterior Minor5%
• Hip flexors Minor4%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving through a pike and an arch loads the front delt more. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Hindu Push Up alternatives

Same equipment

• Divebomber Push UpBodyweight
• Spiderman Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

Easier

• Push UpBodyweight
• Incline Push UpBodyweight

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Ring Push UpRings
• TRX Push UpTRX

Make it easier

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• TRX Chest PressTRX

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the Hindu Push Up work?

Mainly the mid chest, front delts and lower chest. The upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Hindu Push Up good for beginners?

The Hindu Push Up is rated intermediate. If you are new, learn the Push Up first and build up from there.

What is a good alternative to the Hindu Push Up?

For example the Divebomber Push Up, Spiderman Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Hindu Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist