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Hindu Pushups [Exercise Guide]

hindu pushups

Hindu pushup is a compound exercise with so many benefits that everyone should do it. Read on to learn the correct technique, helpful tips, what muscles Hindu pushups work for, etc.

What Is A Hindu Pushup

The first thing that comes to mind when you hear about a Hindu pushup is the exercise’s connection with Hinduism. This religion glorifies the warrior spirit embodied in the Indian martial arts. It is in martial arts that the Hindu pushup takes its origin. Indian wrestlers have used this alternate version of pushups since ancient times. Bruce Lee also used Hindu pushups, calling them “dands.”

What is so good about Hindu pushups? These pushups load multiple muscle groups simultaneously. Ordinary pushups primarily target the chest muscles, while Hindu pushups hit delts, triceps, serratus anterior, subscapularis, erector spine, and hips. The movement itself will also assist in opening up the body, giving you more energy for your everyday life.

What Muscles Do Hindu Pushups Work

Hindu pushup is not just a great chest exercise, but it’s also an exercise for the whole body. If you are interested in strengthening muscles, growing stamina, and improving the condition of joints and spine, try this exercise. Hindu pushups also develop vestibular apparatus and movement coordination.

The target muscle group includes pectorals, deltoids, latissimus dorsi, erector spine, triceps, serratus anterior, subscapularis, abdominals, gluteus maximus, and hamstrings.

How to Perform Hindu Pushups 

To get the most out of this functional exercise, pay attention to this step-by-step guide. 

Step 1. Take the starting position

Get on all fours. Hands are shoulder length apart. Stick your butt high in the air, looking down at your feet.

Step 2. Come down

Lower your head down between the shoulders, dip, and push your body through with your chest. Pull yourself through with your lats and tuck your elbows in as you go down. 

Step 3. Make a wave

Squeeze the chest and the triceps. Pull the shoulder blades down. Squeeze the upper back and rear delts. Come all the way up and fully extend your arms. Your back should be arched, your legs straight, and your core tight. 

Step 4. Return to the starting position

Come back through and push yourself to the starting position. If you have a hard time going back, lift your buttock right after going down and pushing the body through with your chest. This will help you return to the starting position easier. 

Advantages of Hindu Pushups

The Hindu one is convenient and good for total body coverage like any other pushup. In addition to strengthening the upper body, the Hindu pushup increases flexibility and muscular mass. This exercise can also fix posture problems and prevent lifestyle diseases connected to a sedentary life.

Development of flexibility

The trajectory of movement of the body during the execution of a Hindu pushup resembles a smooth wave. In fact, it is a combination of two yoga positions. And we know that yoga primarily develops the flexibility of the human body. Regular practice of Hindu pushups will make your spine, hip, and shoulder joints stronger and more flexible.

Complex exercise for different muscle groups

The work involves both the upper and lower body parts. The majority of complex exercises focus on either the upper or lower body. On the other hand, Hindu pushups allow you to work almost every part of your body simultaneously. That’s why ancient Indian fighters and modern-day gurus alike include this exercise in their workout routine.

It makes you stronger

You get stronger by using more muscles in a single exercise, and the Hindu pushup is a game-changer in this context. This exercise targets the pectorals, deltoids, latissimus dorsi, erector spinae, triceps, serratus anterior, subscapularis, abdominals, gluteus maximus, and hamstrings at once!

Keeping your joints healthy

With Hindu pushups, you allow your joints to go from near-full flexion to extension. This condition benefits your shoulders, hips, wrists, neck, and spine in a big way! Using this exercise helps to keep the joints healthy.

And here is one more benefit. Hindu pushups stimulate human growth hormone production, which helps with overall strength and health.

5 Hindu Pushups Alternatives

There are many different exercises that work the same muscle groups that Hindu pushups do: chest dips, pushups, bench press, etc. Here are 5 great alternatives that will allow you not to only build strength but also improve your mobility.

Standard Pushup

Pushups are one of the most widely spread strength training exercises. It helps to strengthen the chest and core muscles. 

How to do:

  • Go on the ground.
  • Keep your feet together, your body straight, and your spine neutral.
  • Put hands shoulder length apart.
  • Bend your elbows, pushing your body up and down. 

Bring the chest to the floor as you flex the elbows and maintain the spinal curves in the neutral position. If you find yourself unable to do a pushup regularly, keep your feet together and go on your knees. That will help you succeed on a beginner level. For those who want to make pushups harder, it’s recommended to use pushup bars. 

Forearm Plank

The forearm plank is a challenging exercise, but it strengthens the abdominals, legs, and core when done properly. The arches of your feet, calves, shoulders, and hamstrings may all benefit from this exercise.

How to do:

  • Start by bringing your forearm down to the earth. Keep your elbows directly below the shoulders.
  • Extend the legs, and straighten them behind you.
  • Root the tailbone down, draw the belly inside and ensure that you don’t let the chest or belly drop and change your position.
  • Hold the plank for 30 – 60 seconds.

Look down toward the floor to keep the neck in line with the spine. If you need to take a slight break, drop one knee, and try lifting it back up after a few seconds.

TRX Chest Fly

This pushup variation is a well-balanced exercise that helps you retain the coordination of your body, activate your muscles, and strengthen your core. It’s an effective exercise for isolating your pecs and getting stronger.

How to do:

  • Get your hands on both sides of your body.
  • Take a step back. The resistance you get comes from how far your body is forward.
  • Open your hands to the sides, maintaining a neutral spine position.
  • Have a slight bend in your arms. Pause.
  • Come right back up, squeezing and making your hands touch.

Don’t do the fly movement too fast. It could be dangerous if you don’t control the whole process and do it not slow enough. One more thing to avoid is the internal rotation of the shoulders.

Bear Crawls

The exercise builds your shoulders, core, and quads the same as pushups. While improving bone and muscular strength, this workout also enhances your arm endurance.

How to do:

  • Get down on the floor.  
  • Keep your knees bent and your abs tight.
  • Initiate the movement by raising your knees up to 1-2 inches off the floor. This lift should be maintained throughout the workout. 
  • Move your right hand and foot forward a few inches.
  • Switch to the opposite side and repeat.

Don’t take too big steps. Keep your core tight, hips stable, and move straight without swinging side to side. Don’t let your knees touch the floor without bringing the butt too high. 

Down Dog And Up Dog

It’s one of the exercises you can use to build your strength before practicing Hindu pushups. 

How to do:

  • Get on your fours. Put the hands slightly in front of the shoulders. The knees should be below the hips.
  • Press the tights back, trying to keep your shoulders down and wide the whole time. Don’t let them come up around your ears. 
  • Sink into the down dog position, pressing the heels towards the floor.
  • Pin forward, drop the hips, and open the chest. Press into the floor, keeping the palms flat.
  • Return to the starting position and make reps.


Should I do Hindu pushups every day?

The Hindu pushup is a great way to build muscle endurance and strength since it forces you to learn to manage your own body, improving overall mobility and efficiency. Because of its revitalizing benefits on the neurological system, it may be done every day.

Why do Hindu pushups?

The Hindu pushup improves your endurance by simultaneously focusing on different muscle groups. The exercise strengthens your muscular density and range of motion, which will benefit your deadlift and bench press.

What is a Hindu pushup?

The most basic version of the Hindu pushup progresses from a downward dog yoga posture to a cobra pose. Doing the Indian pushup properly, you can get nearly a full upper body workout.


Hindu pushup is a truly complex exercise. Indian wrestlers have long practiced it. Today, Hindu pushups include in their workout plan all those who value efficiency and want to achieve many goals in one smooth move.

 It involves a variety of muscles, from the lats, hips, chest, shoulders to the triceps, upper back, and abs. The technique of this exercise is not simple. But if you master it, you will not regret it. Hindu pushups develop flexibility, help to keep your joints healthy and make you stronger.