Form & Technique
How to Do Hindu Pushups: Step-by-Step Guide
Learn how to do hindu pushups with a clear, step-by-step guide covering starting position, movement phases, breathing, and tips.
What Hindu Pushups Are: Definition, Origin, and Core Benefits
Definition and Movement Overview
Hindu pushups are a flowing push-up that travels in a curved arc—from a downward-dog–like starting position, through a chest-forward, cobra-like top, and back along the same arc to the starting pose. This is distinct from a dive bomber push-up, which follows a different path. To try the basics, set up with hands just wider than shoulder width, feet hip-width, and hips high. Bend the elbows to scoop the chest forward and down, letting the hips rise slightly as you glide into a cobra/upward-dog moment. Reverse the arc to return to the starting downward-dog stance. Focus on controlled breath: exhale as you press forward and through the arc, inhale as you reset.
Origins and Cultural Context
In many circles this movement is called the dand push up, hailing from traditional Indian training used by wrestlers (pahalwans) to build functional strength and control. Yoga influence appears in the smooth, arcing path and the transition between spinal positions. You’ll also see names like Hanuman push-ups in reference to heroic, fluid arm-and-spine work. The stance is practical, not a sport-specific flourish, and it’s often taught as part of a broader calisthenics or mobility routine. This section covers hindu push up form and origins without locking to one single lineage.
Benefits and Primary Muscles Involved
- Strength and power: chest, shoulders, triceps, and the upper back earn work through a full, dynamic range.
- Mobility and control: the spine, thoracic mobility, and shoulder girdle benefit from the smooth arcing sequence.
- Breathing and rhythm: coordinated inhales and exhales support smoother reps and endurance.
Primary muscles worked include pectoralis major, anterior deltoids, triceps, serratus anterior, lats, and the core, with spine and hip stabilizers helping maintain the arc. If you’re new, seek a beginner Hindu push up and work toward the full hindu push ups tutorial with proper hindu push up steps and form.
Step-by-Step Execution: From Starting Position to Return
Starting Position (Dand/Plank Hybrid)
High plank with hips lifted, feet hip-width apart, wrists under shoulders. Brace the core and pull the shoulder blades down. If you’re wondering how to do hindu pushups step by step, this hindu push ups tutorial walks you through the cues. For beginner hindu push up, keep the range small. Hindu push up form: hips active, chest open. Inhale to set; exhale to begin. These cues cover hindu push up steps and form.
Dive and Forward Movement
- Hips drop back and down as you bend elbows and sweep the chest forward between the hands.
- Elbows close to the ribs; eyes forward.
- Exhale through the descent; chest and lats engage.
Upward Movement (Upward Dog) and Peak Contraction
- Push through the hands, straighten the arms, and lift the chest into Upward Dog; hips descend.
- Thighs may hover; core braced. Inhale.
Return to Starting Position and Breathing Cues
- Reverse the arc; press back, lift hips to the starting pose.
- Exhale to reset; inhale before the next rep.
Muscle Engagement by Phase and Common Form Cues
- Starting: core, chest, shoulders.
- Dive: chest, lats, triceps; spine/hip alignment.
- Upward Dog: back, chest, glutes; keep shoulders down.
- Return: scapular control, core stability.
Progressions, Variations, and Safety: Programming for Consistent Improvement
Warm-Up and Mobility Essentials
- 5–8 minutes: dynamic shoulder circles, scapular push-ups, thoracic rotations, hip hinges, ankle mobility.
- For reference, check a hindu push ups tutorial or how to do hindu pushups step by step to lock in the starting position.
Progression Framework (Weeks 1–4 and Beyond)
- Weeks 1–2: regress with beginner hindu push up on a box or reduced range; include dand push up how to perform as a step-down drill; 3x4–6.
- Weeks 3–4: full hindu push up on the floor; 3x6–8; add tempo or pauses. Beyond: deepen depth with parallettes or bands.
Rep Schemes, Sets, and Scheduling
- 2–3 sessions/week; 18–24 total reps; 60–90s rest between sets.
Variations and Equipment Considerations
- Parallettes, bands, and mats expand options; beginner hindu push up can start elevated. Hindu push up vs dive bomber push up: know which fits you; hindu push up steps and form guide available.
Safety, Common Injuries, and Pitfalls
- Prioritize hindu push up form; avoid shrugging or snapping; stop if pain; warm-up thoracic spine and shoulders; progress gradually.
Frequently asked questions
What is a Hindu push-up?
A Hindu push-up is a flowing calisthenics move that sweeps in a curved arc from a downward-dog–like start, through a chest-forward cobra-like top, back along the arc to the starting position. It’s distinct from a dive bomber push-up, which follows a different path.
How do you perform a Hindu push-up step-by-step?
Start in a high plank with hips lifted in a downward-dog posture, hands slightly wider than shoulders. Bend elbows to scoop the chest forward and down as the hips rise into a cobra-like top, then push through the hands to return to downward-dog. Breathe in on the descent, exhale on the press back, and begin with a gentle incline or shallower depth before progressing.
Which muscles are worked by Hindu push-ups?
Primary muscles include the pectoralis major, anterior deltoids, triceps, serratus anterior, and lats, with the core and spine/hip stabilizers guiding the arc.
How can I progress or regress Hindu push-ups for my fitness level?
Begin with a gentler setup—an incline surface or limited depth—and only add reps once form is solid. Progress by lowering the incline or increasing depth gradually while maintaining smooth arcs and controlled breathing; pause if you feel any shoulder or back discomfort.
About the authors
Goran Huskić
Co-founder · Professional basketball player
Goran Huskić is a Serbian professional basketball player — a 6'11" center currently playing for Monbus Obradoiro in Spain's Primera FEB. He won the 2019–20 Basketball Champions League with San Pablo Burgos and has competed professionally across Spain, Germany, Lithuania, Serbia and the United States. He co-founded PUSHapp to bring pro-level training discipline to everyday workouts.
Nikola Janković
Co-founder · Former professional basketball player
Nikola Janković is a former professional basketball player — a 6'9" forward and the 2016–17 ABA League MVP — who played for Partizan, Union Olimpija and Mega, among others. Today he runs a pilates studio and gym focused on strength, mobility and overall wellbeing. He co-founded PUSHapp to make consistent, measurable training simple for everyone.