Hindu Push-Up
A flowing push-up that dives from a downward-dog position, swoops the chest low between the hands and finishes in an upward-dog arch. Builds pressing endurance with shoulder and spine mobility.
Primary muscles
- Chest (Pectoralis Major)
- Front Delts
- Triceps
Secondary muscles
- Serratus Anterior
- Lower Back (Erector Spinae)
- Hip Flexors
- Sets
- 3
- Reps
- 8–12
- Rest
- 60s
How to perform
Starting position
Start in a pike: hands and feet on the floor about shoulder-width apart, hips high, arms and legs straight.
Bend the elbows and lower your head and chest toward the floor between your hands.
Keep sweeping forward, skimming the chest just above the floor.
Straighten the arms as the chest passes the hands, lifting into an arch with the hips low and the eyes forward.
Push the hips back up to the pike and repeat.
Breathing: Inhale in the pike, exhale as you sweep through and arch.
Coaching tips
Draw a smooth curve with the chest
Hips lead the way back
Shoulders away from the ears at the top
Common mistakes
Sagging into the lower back in the arch
Moving in two jerky halves instead of one sweep
Bending the knees in the pike
Safety notes
Keep the arch gentle if you have lower-back pain.
Start with a few slow reps to warm the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.