Hindu Push Up: How To, Benefits And Muscles Worked

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The Hindu push-up is a traditional Indian-style exercise practiced by wrestlers and Indian martial artists. For centuries, traditional Indian wrestlers have been performing Hindu push-ups to strengthen their upper bodies.

Each repetition involves going from a downward dog position to a cobra pose and swooping by holding the head and body close to the ground.

Bruce Lee also incorporated Hindu pushups in his training regime. I also perform that during my chest workout.

The Hindu push-up improves muscle strength and endurance. It is a complete exercise that has a compound effect, improving flexibility and posture.

Hindu Push-ups can be performed regardless of where you are, and best of all, they are completely free—no expensive gym equipment or annual gym fees are required.

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Hindu Pushups
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Hindu Push-Ups Muscled Worked

Hindu Push-ups can be an excellent exercise for improving muscle strength and endurance. Adequate knowledge of push-up, anatomy, biomechanics, and variations helps target the desired muscle.

The Hindu push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the following muscles:

However, Hindu push-ups require many other muscles to keep the body in a position. These muscles may include:

Unlike conventional push-up, Hindu pushups aren’t concentrating majorly on the pectoral muscle. Instead, Hindu push-up is an incredible exercise to develop stronger shoulders, pectoral, arms, core, and spine.

Hindu pushup

Benefits of Hindu Push-Ups

There are numerous benefits of Hindu push-ups that one can try to experience. Let’s explore the details of These Benefits.

1. Improves mobility and flexibility

The Hindu push-up is a combination of two strong yoga poses: upward-facing dog position and downward dog position, which give remarkable results in spine mobility and flexibility.

You will experience a stronger and more flexible spine, hip joint, and shoulder rotator blades. 

2. Excellent Full-Body Exercise

The Hindu push-up works your whole body, from your upper to your lower body; it works from your front to your back. 

Hindu push-ups work the following muscles during eccentric and concentric range of motion: chest, deltoids, Lats, erector spine, triceps, Serratus anterior, abs, glutes, and hamstrings.

Your core muscles must be engaged constantly to keep your body stable as you switch positions. This makes your core stronger and more stable over time.

3. Strength

In a Hindu Push-up, you are working on multiple joints and muscle groups simultaneously, which helps to strengthen the body.

That’s why ancient wrestlers and professional fighters used to perform thousands of Hindu pushups to strengthen themselves.

4. Increase Metabolism

Hindu push-ups can be a powerful full-body workout. They improve metabolism and help burn more calories. They use up a lot of energy quickly because the movements require large muscle groups to lift and hold much of the body’s weight.

5. Endurance

Improving endurance is challenging yourself daily and making you better than you were before.

Hindu push-up has a strong characteristic of improving your endurance through working on different muscle groups simultaneously.

6. Improve Posture

Hindu push-ups can be a great exercise for posture problems. Regular use of them has also reduced back pain.

Its downward dog posture and upward dog posture will correct your body with better posture and stronger spine. 

How To Do Hindu Push Up

  1. Take a standard push-up position; place your hands shoulder-width apart and your feet hip-width apart. Keep your core tight and straight back.
  2. Push your torso backward and raise your butt up in the air. Keep your arms, back, and legs in a straight position. In this position, your body will form an inverted V (downward dog)
  3. Bend your elbows to lower your upper chest close to the ground while still keeping your butt up.
  4. While your chest closes towards the floor, scoop your head upwards, while arching the upper and lower back.
  5. Straighten your arms and push your chest upward, forming an Upward-Facing Dog Position in yoga.
  6. Keep your chest forward and shoulders blades pulled together, with legs staying tight and active.
  7. Return to the starting position, and repeat the desired number of reps.

Form and Techniques

No exercise is important if not performed with proper technique, so focus on proper form and movement during your workout.

  • Beginners should focus on mastering each posture before increasing repetitions or speed. Aim for 3-4 sets of 8-12 repetitions.
  • Engage your core, relax the spine and neck, open the shoulders and keep the movement smooth.
  • Keep your elbows at a 45-degree angle from your torso. This reduces strain on the shoulders and increases chest engagement.
  • Remember to breathe correctly as you do the push-ups. Inhale as you slowly move from the downward dog position to the upward dog position.
  • Choose your sets and reps based on your fitness level and ability to keep good technique throughout all sets and repetitions.
  • To prevent injury, stretch before performing this exercise. Stretching will help loosen your muscles and enable you to perform this exercise more fluidly.
  • For a comprehensive workout, it is recommended to combine Hindu push-ups with other bodyweight exercises, such as squats or lunges, to effectively target various muscle groups.

Beginner Hindu Knee Push-Up

Starting with the Hindu knee push-up is a great way to build the foundational strength and flexibility needed for the full version.

It allows beginners to practice the movement pattern and get used to the transition between the downward dog and the upward-facing positions without the added challenge of supporting their full body weight.

Keeping your knees on the floor reduces the weight you need to lift to complete the motion while retaining many Hindu push-up benefits.

Beginner Hindu Knee Push Up

How To Do

  1. Take the starting position on your knees. Start in a downward dog pose, with your hands shoulder-width apart and your knees hip-width apart.
  2. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose.
  3. In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
  4. To return to the starting position, you do not need to reverse back through the sweeping, arching motion.
  5. Simply push back into the starting position.

Hindu Pushups Vs Regular Pushups

Regular Push-ups are a compound strength-training exercise that involves raising and lowering the body using the arms while facing down in a prone, horizontal position.

The regular push-up has survived the test of time and is the single most efficient exercise for simultaneously strengthening the chest, arms, deltoid, lower back, abs, and glutes.

Hindu push-ups are harder than normal because they require a more complicated move involving multiple parts.

Similar to a regular push-up, the Hindu push-up strengthens the triceps, pectorals, and deltoids, as well as the hamstrings, abdomen, back muscles, and glutes.

FAQs

How Many Hindu Push-Ups A Day

There’s no limit to how many Hindu push-ups you can do daily. The number of Hindu push-ups you do daily depends on your fitness level. If you are a beginner, you should start by doing Hindu push-ups on your knees. I recommend doing 8-20 Hindu push-ups a day. But do not stick to this number. It is essential to keep increasing the number to challenge your body.

Are Hindu pushups harder than regular pushups?

Hindu push-ups are harder than regular push-ups because they require good form, slow and controlled movements, and a lot of flexibility and coordination.

Can Hindu pushups build muscle?

The Hindu press-up is a highly effective way to strengthen the shoulders, legs, back, hips, and chest muscles. It also strengthens your core and helps build up the muscles in your upper body.

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