Hindu Push Up: How To, Form & Muscles Worked

Name: Hindu Push Up — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Flow through a sweeping push-up motion that moves from a pike/downward position into a low backbend, emphasizing horizontal pressing to work the chest. The movement is rhythmic and performed with body weight for repetitions.

Flow through a sweeping push-up motion that moves from a pike/downward position into a low backbend, emphasizing horizontal pressing to work the chest. The movement is rhythmic and performed with body weight for repetitions.

How to do the Hindu Push Up#

Place your hands shoulder-width on the floor and lift your hips so your body forms an inverted V (pike) with straight arms and legs as needed.
Shift your weight forward and bend your elbows to lower your chest in a smooth, arcing path toward the ground while your hips begin to descend.
Continue the forward sweep and press through your hands to extend the arms as you arch the torso and lift the chest into a low backbend with hips near the floor.
Reverse the curve by pushing back through your hands, lifting your hips, and returning to the inverted V position in a controlled motion.
Reset your alignment and repeat the flow for the desired number of repetitions.

Muscles worked#

Primary: Chest (Pectoralis Major), Front delts (Anterior Deltoid), Triceps (Triceps Brachii)
Secondary: Abs (Rectus Abdominis), Lower back (Erector Spinae), Lats (Latissimus Dorsi)

Frequently asked questions#

What muscles does the Hindu Push Up work?

The Hindu Push Up primarily works the chest, front delts, triceps. The abs, lower back, lats assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, lower back, lats, lighten the load and slow the lowering phase.

What equipment do I need for the Hindu Push Up?

None. The Hindu Push Up is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Hindu Push Up suitable for beginners?

Not as one of your first exercises. The Hindu Push Up is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Hindu Push Up?

Around the World, Back Lever, Barbell Bench Press all train the same primary muscles as the Hindu Push Up. Pick whichever one matches the equipment in front of you.

How to do the Hindu Push Up#

Muscles worked#

Plan your sets

Frequently asked questions#

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