Hindu Push-Up
A flowing push-up variation that moves through downward dog to cobra position. Great for shoulder mobility and strength.
Short answer
Hindu Push-Up: a beginner bodyweight exercise for the shoulders, chest and triceps. It needs no equipment. A typical target: 3 sets of 10-15 reps. If it is still too hard, start with the easier variation, “Regular Push-Up”. Once it feels easy, “Tiger Bend Push-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in downward dog position.
Dive forward, bringing chest close to ground.
Scoop through to upward dog/cobra.
Push back to downward dog.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the hindu push-up work?
This is a flowing movement rather than a fixed press, so the loading shifts as you travel. The shoulders take the most work through the dive, the chest and triceps take over as you sweep forward and press up, and the lower back and hip flexors extend you at the end of each rep. The hamstrings and calves get a real stretch in the starting downward-dog position. Because the movement covers so much range, it trains shoulder mobility under load as much as it trains strength.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 10 to 15 reps, and it works better as a warm-up or a mobility-focused session than as a strength movement. Two to four times a week is fine given the light loading. Progress by slowing the movement down rather than adding reps - the value is in controlling every part of the arc. If you want to make it harder, pause for two seconds in the upward-facing position at the end of each rep.
If you are stuck
Rushing is the main fault. Done fast the movement becomes momentum with no strength or mobility benefit, and the lower back takes the load at the end of each rep. Take three to four seconds per repetition. Not getting low enough through the sweep is the second issue - your chest should pass close to the floor, not arc over it. Holding your breath is surprisingly common here because the movement is long; exhale as you press forward and up.
Progressions
Level up your training
Hindu Push-Up questions
What is the difference between Hindu push-up and dive bomber?
The Hindu push-up follows a one-way path (downward dog to cobra and back), while the dive bomber reverses through the same path. Hindu push-ups are more traditional and flowing.
What muscles do Hindu push-ups work?
Hindu push-ups work the entire upper body dynamically: shoulders, chest, triceps, and core. The flowing motion also improves spine mobility and hip flexibility.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Hindu Push-Up?
Find a calisthenics park with open space near you and start training.