Modified Hindu Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Modified Hindu Push-Up is a bodyweight exercise that primarily targets the chest while also engaging the shoulders as secondary muscles. This movement combines elements of both a push-up and a dynamic yoga flow, beginning in a downward dog position. You bend your elbows to lower your body forward and down, transitioning into a cobra pose where your chest and head are raised while your hips stay close to the ground. Then, you push up into the cobra pose, straightening your arms, and reverse the movement by lifting your hips back into the downward dog position. This flowing, controlled exercise helps build upper body strength, particularly in the chest and shoulders, while improving flexibility and mobility.
How to Perform
Start in a downward dog position, with your hands placed firmly on the ground, and your body in an inverted V-shape.
Gently bend your elbows, allowing your body to move forward and downward as if you’re slipping under a low bar. Continue until your chest and head are lifted, and your hips stay low, forming a cobra pose.
From this position, push your body upward, straightening your arms while maintaining the curve in your back. Ensure that your hips stay near the ground and your gaze remains directed toward the ceiling.
Slowly reverse the movement by raising your hips back into the downward dog position, ensuring your core remains engaged.
Continue this fluid movement for the desired number of repetitions, keeping each transition smooth, controlled, and deliberate, focusing on both strength and flexibility.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Fluid Movement: When transitioning into the swooping motion of the push-up, ensure a smooth and controlled movement. Begin by bending your elbows, lowering your body towards the floor while keeping your core engaged. As you move forward, your chest should hover just above the ground. Aim to keep your body aligned in a straight line from head to heels. Avoid sudden or jerky motions that could disrupt your form and increase the risk of injury.
Breathing Technique: Proper breathing is key to maintaining control and maximizing the effectiveness of the exercise. As you descend into the swoop, inhale deeply, allowing your chest and lungs to expand. As you push your body back up to return to the starting position, exhale steadily, ensuring a rhythmic flow that supports the movement.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop toward the ground as you lower your body. This disrupts your body alignment and takes tension off the target muscles (chest and shoulders), while increasing the risk of back strain. Keep your core engaged to maintain a straight line from head to heels throughout the movement.
Don’t Rush the Movement: Moving too quickly through the swooping phase of the exercise can lead to loss of control, increasing the risk of injury and reducing the effectiveness of the movement. Focus on performing each part of the exercise in a controlled and deliberate manner, emphasizing the muscle engagement in your chest and shoulders.
Avoid Overextending the Arms: When pushing up into the cobra pose, be careful not to lock your elbows or overextend your arms. This can cause unnecessary strain on your elbows and reduce the focus on your chest and shoulders. Keep a slight bend in your arms and focus on using the chest muscles to drive the movement.
Don’t Let Your Shoulders Shrug: Keep your shoulders relaxed and avoid letting them rise toward your ears. Shrugging your shoulders can interfere with proper muscle activation and lead to tension in the neck. Maintain shoulder stability to keep the focus on the chest and shoulders.
Avoid Shallow Range of Motion: Don’t perform the movement with a small range of motion. Failing to lower your chest sufficiently or fully straighten your arms when pushing up will limit the muscle engagement in your chest and shoulders. Ensure you are moving through the full range of motion to maximize the exercise's effectiveness.
Don’t Hold Your Breath: Proper breathing is essential for maintaining energy and preventing muscle fatigue. Avoid holding your breath as you descend or push up. Inhale as you swoop down and exhale as you push your body back up, maintaining a steady and controlled breathing pattern throughout.
Avoid Twisting or Rotating Your Torso: Keep your torso stable and avoid twisting or rotating it during the movement. Twisting your body can strain the lower back and reduce the focus on the chest and shoulders. Keep your body aligned and perform the exercise with proper form to target the right muscles effectively.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
