Modified Hindu Push-Up
Modified Hindu Push-Up Exercise Description
The Modified Hindu Push-up is a dynamic bodyweight pressing movement that flows from a pike/downward-dog–like position to a chest‑up, prone position and back. It primarily targets the chest (pectoralis major), shoulders (anterior deltoids), and triceps, while the serratus anterior and other scapular stabilizers guide shoulder motion. The arcing path moves the shoulders through a large range and requires coordinated scapular upward rotation, retraction, and depression with a controlled trunk. Because the bottom position includes spinal extension, emphasize rib‑to‑pelvis alignment and avoid collapsing into the low back. Keep the motion smooth and continuous, skimming the chest near the floor on the way forward and pressing the hips high to return. This variation builds upper‑body pressing control through a long, uninterrupted range of motion.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Stretching
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Modified Hindu Push-Up Exercise
‘- Place hands just wider than shoulder width, fingers forward; spread the fingers and grip the floor.
– Create light external‑rotation torque (“screw” the palms into the floor) so the elbows aim roughly 30–45 degrees from the torso.
– Start in a pike/downward‑dog–like position: arms straight, hips high, spine long, head between the arms.
– Inhale. Bend the elbows and lower the head and chest toward the hands, keeping the chest close to the floor as you “swoop” forward.
– Let the shoulders glide while staying “down” (away from the ears); keep forearms roughly vertical and elbows tracking back—not flaring wide.
– Glide into a chest‑up position with arms straight, hips near the floor only as mobility allows; lift the sternum while lightly bracing the abdomen and glutes.
– Exhale. Press the floor away, shift your weight back, and lead with the hips to return to the pike position.
– Keep a neutral neck throughout; look slightly ahead during the forward glide without craning.
– Move through a controlled, pain‑free range; avoid sagging at the low back, winging the shoulder blades, or hyperextending the elbows.
Modified Hindu Push-Up Tips
‘- Place your hands just wider than shoulder width with fingers forward, spread, and actively gripping the floor.
– Lightly “screw” your palms into the floor so the elbows point about 30–45 degrees from your torso.
– Start in a pike/downward-dog–like position with arms straight, hips high, spine long, and head between your arms.
– As you inhale, bend the elbows and “swoop” forward, keeping your chest close to the floor.
– Let the shoulders glide while staying down away from the ears, with forearms roughly vertical and elbows tracking back.
– Glide into a chest-up position with arms straight, lifting the sternum while lightly bracing the abdomen and glutes.
– Allow the hips to come near the floor only as your mobility comfortably allows.
– As you exhale, press the floor away, shift your weight back, and lead with the hips to return to the pike position.
– Maintain a neutral neck, looking slightly ahead during the forward glide without craning.
– Move smoothly through a controlled, pain-free range, avoiding low-back sag, shoulder-blade winging, and elbow hyperextension.
Modified Hindu Push-Up Beginner Introduction
The Modified Hindu Push-up is a flowing bodyweight press that links an inverted V position with a chest-lifted pose close to the floor. Instead of moving straight up and down like a standard push-up, the body travels in a smooth arc, creating a continuous, wave-like motion. This sweeping path places strong emphasis on the chest, shoulders, and triceps, while the muscles around the rib cage and shoulder blades guide how the shoulders glide and rotate through the movement.
Because the body shifts from a hips-high position into a face‑down, chest‑forward position, the spine passes through a gently arched phase near the bottom. This calls for steady control through the midsection so the ribs and pelvis stay organized and the lower back is not overly stressed. The uninterrupted motion challenges pressing strength, shoulder coordination, and overall body control, making the exercise a blend of strength and mobility work for the upper body and core.