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Modified Hindu Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis
Secondary Muscles
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Introduction to the Modified Hindu Push-up

The Modified Hindu Push-up is a comprehensive exercise that strengthens and tones the upper body, including the arms, shoulders, chest, and back, while also improving flexibility and core stability. This exercise is suitable for individuals at all fitness levels, as it can be modified to match one's strength and flexibility. People may want to incorporate this exercise into their routine to enhance upper body strength, improve body control, and promote better posture.

Performing the: A Step-by-Step Tutorial Modified Hindu Push-up

  • Bend your elbows and lower your body forward and down, as if you're sliding your body under a low bar, until you reach a cobra pose where your hips are close to the ground and your chest and head are raised.
  • Push your body up into the cobra pose, straightening your arms and keeping your hips close to the ground, while your back is arched and your gaze is towards the ceiling.
  • Reverse the movement by lifting your hips back up and returning to the downward dog position.
  • Repeat this sequence for the desired amount of repetitions, ensuring to keep your movements smooth and controlled throughout.

Tips for Performing Modified Hindu Push-up

  • **Smooth Transition**: The second tip is to smoothly transition into the swoop phase of the push-up. From the starting position, bend your elbows and lower your body towards the ground, swooping your body forward and down until your chest is just above the ground. Your body should be in a straight line from your head to your heels. Avoid jerky movements or letting your body sag, as this can lead to injury.
  • **Breathing Technique**: Breathing correctly can help you perform the exercise effectively. As you swoop down and forward, inhale deeply. When you push back up to the starting position

Modified Hindu Push-up FAQs

Can beginners do the Modified Hindu Push-up?

Yes, beginners can do the Modified Hindu Push-up exercise. However, it's important to note that this is a more advanced exercise that requires a certain level of strength and flexibility. Beginners should start with basic push-ups and gradually progress to more complex variations like the Hindu push-up. It's also crucial to maintain proper form to avoid injury. If you're a beginner, you might want to consider doing the exercise under the supervision of a trainer or an experienced workout partner.

What are common variations of the Modified Hindu Push-up?

  • One-Legged Modified Hindu Push-up: In this variation, one leg is lifted off the ground, which increases the difficulty and engages the core and glutes more intensely.
  • Diamond Modified Hindu Push-up: The hands are positioned close together, forming a diamond shape, which puts more emphasis on the triceps and inner chest muscles.
  • Pike Modified Hindu Push-up: This variation involves starting in a pike position, which puts more emphasis on the shoulders, and then swooping down into the traditional Hindu push-up movement.
  • Decline Modified Hindu Push-up: The feet are elevated on a platform or step, increasing the difficulty of the exercise and focusing more on the upper chest and shoulders.

What are good complementing exercises for the Modified Hindu Push-up?

  • Downward Dog to Cobra Pose: This yoga sequence shares similar movements with the Modified Hindu Push-up, promoting flexibility in the spine and strengthening the upper body, which complements the strength and flexibility benefits of the Modified Hindu Push-up.
  • Standard Push-ups: This traditional exercise strengthens the same muscle groups as the Modified Hindu Push-up, but in a more straightforward and less complex movement, providing a solid foundation that complements the more advanced techniques of the Modified Hindu Push-up.

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