Videos
Instructions
- Begin in a pike position with hips high, arms and legs straight, and hands slightly wider than shoulder width.
- Bend the elbows, lowering the chest toward the floor while gliding the torso forward in a smooth arc.
- As the chest passes between the hands, extend the shoulders and spine to arrive in an upward-facing position with hips close to the floor and elbows locked.
- Reverse the motion by lifting the hips back to the starting pike position in one continuous movement.
Technical Tips
- Keep elbows tracking at roughly 45° to protect the shoulders.
- Push through the full palm and spread the fingers for wrist stability.
- Engage the core and glutes during the transition to maintain spinal alignment.
Breathing Tips
- Inhale while lowering the torso and sweeping forward.
- Exhale forcefully as you press back into the starting pike.
Medical restrictions
- Acute wrist pain or carpal tunnel syndrome
- Shoulder impingement or rotator-cuff injury
- Chronic lower-back pain or lumbar disc issues
- Elbow tendinitis or severe joint inflammation
The Hindu Push-Up is a compound body-weight exercise that combines a deep shoulder press, chest activation, and spinal extension in one flowing motion. By moving from a pike position into an upward-facing stretch and back again, it simultaneously strengthens the chest, front deltoids, and triceps while engaging the core, lats, and lower back for stability. Unlike a traditional push-up, the sweeping arc of the Hindu Push-Up also promotes shoulder and thoracic mobility, making it a powerful hybrid drill for athletes seeking both strength and flexibility. Performed without equipment, it fits seamlessly into home workouts, calisthenics routines, or high-intensity circuits, and scales easily through tempo adjustments or higher rep counts. Adding Hindu Push-Ups to your training can boost pressing power, improve posture, and enhance full-body coordination—all with minimal space and zero gear. Whether you are a fitness enthusiast, a cross-trainer, or simply looking to diversify your push-up arsenal, this time-tested movement delivers functional muscle development and mobility gains in a single exercise.
What muscles does a Hindu Push-Up work the most?
A Hindu Push-Up primarily targets the chest, front shoulders, and triceps while also engaging the core, lats, and lower back for full-body stability and control.
Is the Hindu Push-Up good for shoulder mobility?
Yes. The sweeping arc of the Hindu Push-Up moves the shoulders through a large range of motion, helping to improve mobility and reduce stiffness when performed with proper form.
How many Hindu Push-Ups should I start with as a beginner?
Begin with 3 sets of 6–8 well-controlled repetitions, focusing on smooth movement and full range. Gradually add reps or sets as strength and technique improve.
Can I replace regular push-ups with Hindu Push-Ups for chest growth?
Hindu Push-Ups can replace or complement standard push-ups, providing a unique stimulus for the chest, shoulders, and triceps while also boosting flexibility, which can support overall muscle development.