What is Hindu Push Up?

What is the Hindu Push Up? The Hindu Push Up is a flowing bodyweight push exercise that moves from a pike to a swooping chest-and-shoulder dip, primarily targeting triceps, chest and shoulders. It's a medium-difficulty movement that builds upper-body strength, mobility and core stability without equipment.

How to Do Hindu Push Up

  1. Assume start position: Begin in a quadruped, then straighten legs into a pike: hips raised, arms straight, shoulders elevated and head neutral. Brace your core.
  2. Descend with control: Bend elbows and lower your head toward the floor, leading with chest and shoulders while keeping core engaged and glutes tight.
  3. Swoop through: Allow hips to drop and chest to move past hands in a smooth swoop, tracking eyes forward and avoiding shoulder collapse.
  4. Drive up strong: Press through palms and extend elbows, driving chest forward and locking triceps at the top while keeping legs straight and hips elevated.
  5. Return to pike: Push hips back up and raise them into the pike start position with arms and legs straight; reset posture before repeating.
  6. Breathe and progress: Exhale on the push-up drive, inhale on the return. Increase reps or add tempo and range adjustments only after mastering strict form.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Hindu Push Ups?

Hindu Push Ups build upper-body strength, shoulder mobility, chest and triceps endurance, and core stability. The flowing motion improves spinal and hip flexibility while developing coordination and conditioning using only bodyweight; useful for warm-ups and functional push strength.

What common mistakes should I avoid?

Common mistakes include letting shoulders collapse, sagging hips, flared elbows and rushing the swoop. Keep shoulders active, core engaged, hips controlled and move smoothly. Reduce range or perform knee variations if you lack mobility or strength.

How can I progress or regress the Hindu Push Up?

Regress with incline push-ups, knee Hindu push-ups, or shorter swoops for mobility work. Progress by increasing reps, slowing tempo, adding pause or elevation, using a weighted vest, or working toward single-arm variations once you have solid strength and mobility.