Hindu Push Ups
Hindu push ups are a bodyweight compound movement that flows through a downward dog into an upward dog. The arcing motion targets the chest, triceps, and shoulders while mobilizing the spine and building full upper body strength.
How to do it
- Start in a downward dog position with hips high and hands and feet on the ground.
- Swoop your head and chest forward and downward in an arc, moving toward the floor.
- Continue the arc by pushing your chest through and up into an upward dog or cobra position.
- Reverse the motion, pushing your hips back up to the starting downward dog position.
- Repeat in a fluid, continuous motion for the desired number of repetitions.
Form cues
- Keep your hips high as you start in downward dog.
- Swoop your chest forward and down close to the floor.
- Press up smoothly into an upward dog with an open chest.
- Maintain a fluid, continuous arc throughout the movement.
Breathing: Inhale as you lower your body and swoop forward, and exhale as you press back up to the starting position.
Common mistakes
- Dropping hips too early flattens the arc and turns it into a standard push-up.
- Bending elbows outward excessively puts unnecessary stress on the shoulder joints.
- Rushing the movement reduces the mobility and strength benefits of the flowing motion.
Muscles worked
Primary: chest. Secondary: triceps, delts, upper back, abs.
Suggested sets & reps
Get fitter
3 sets x 8–12 reps, rest 75 s
Lose weight
3–4 sets x 10–15 reps, rest 60 s
Build muscle
3–4 sets x 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel wrist or lower back discomfort, ease off and choose a gentler movement.
- If you have shoulder sensitivity, proceed slowly or consult a professional before attempting this arc.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are Hindu push ups good for beginners?
They require a bit of upper body strength and coordination, so beginners may want to start with simpler variations like the cobra push up first.
What muscles do Hindu push ups work?
They primarily target the chest, triceps, and shoulders while engaging the upper back, abs, and mobilizing the spine.
How many should I do in a workout?
Aim for 3 sets of 6 to 12 smooth repetitions, focusing entirely on maintaining good form throughout the continuous arc.