Also known as: dive bomber push-up, dive bomber push up, dive bomber, swoop push-up, swoop push up

What is Hindu Push Up?

The Hindu Push Up is a flowing bodyweight push exercise that sweeps from a pike into a chest-forward swoop to build strength and mobility. It primarily targets the chest, triceps, and shoulders and is a medium-difficulty move suited to intermediate trainees.

How to Do Hindu Push Up

  1. Start pike position: Begin in a quadruped then press hips up into a pike with arms straight, shoulders elevated, and head neutral.
  2. Scoop forward slowly: Bend elbows and lower your head toward the floor, keeping shoulders elevated as you initiate the forward swoop through the chest.
  3. Drive chest forward: Continue the arc by driving the chest forward past the hands, extending through the shoulders and triceps while keeping hips low and core engaged.
  4. Lock out top: At the end of the swoop, press through the palms to lock the triceps with hips slightly lowered and eyes forward; pause briefly.
  5. Return to pike: Drive the hips up and back while keeping arms and legs straight to return to the pike start, maintaining core tension and controlled breathing.

Muscle Groups

Triceps, Chest, Shoulders

Description

First assume a quadruped position, then straighten your legs and raise your hips, to a pike position. To start your shoulders should be elevated, arms straight, and head neutral.
Begin the movement by bending the elbows, and lowering your head towards the floor. Swoop through, hips moving downward, and shoulders and chest come in front of the hands as you drive through and lock the triceps. Hips stay elevated, glutes engaged, eyes forward.
Return to the start by driving the hips up, keeping the arms and legs straight.
Repeat for repetitions
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Hindu Push Ups?

Hindu Push Ups improve upper-body pushing strength, shoulder mobility, and thoracic extension while engaging chest, triceps, and shoulders. They also increase joint control and conditioning through a large range of motion, helping transfer to other push movements.

What are common mistakes doing Hindu Push Ups?

Common errors include dropping the hips too low, rounding the upper back, flaring elbows, and rushing the movement. Fixes: control the tempo, maintain core tension, prioritize scapular control, and keep a smooth swoop through the chest.

How can I progress or regress this exercise?

Regress with knee or incline variations and slower partial ranges. Progress by increasing reps, adding tempo control, elevating feet, or combining with isometric holds at the top or bottom for added strength and endurance.