Chest · Horizontal push
Hindu Push-ups
The Hindu push-up is a flowing bodyweight movement that starts in downward dog, swoops the chest down and forward between the hands, and finishes in a cobra position with the hips low. It trains the chest, shoulders and triceps while stretching the hips, spine and hamstrings in one smooth wave.
Also known as: Dive bomber push-ups, Hindu press-ups, Swooping push-ups
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Intermediate
What muscles does the hindu push-ups work?
Primary movers
- Pectoralis major
- Anterior deltoid
- Triceps brachii
Assisting muscles
- Serratus anterior
- Erector spinae
- Rectus abdominis
- Hamstrings
The movement starts with the shoulders. In downward dog the anterior deltoid and upper chest take a large share of your bodyweight, and as you swoop forward and down they work to lower you under control.
The chest and triceps drive you forward and up through the middle of the movement. They press the floor away as you move from the low swoop into the cobra, much like the second half of a standard push-up.
The serratus anterior keeps the shoulder blades moving smoothly against the ribs as your arms change angle. The abs and the spinal erectors guide your trunk through the arch of the cobra.
Because the hips and spine move through a large range, it also stretches the hamstrings, hip flexors and front of the body. Move smoothly and keep your arms from locking hard in the cobra to protect the elbows and lower back.
How to do the hindu push-ups
Setup
- 1
Start in downward dog with your hands and feet on the floor and your hips high, like an upside-down V.
- 2
Place your feet about shoulder-width apart and your hands slightly wider than your shoulders.
- 3
Press the floor away and keep your head between your arms.
- 4
Take a breath and brace your core.
Execution
- 1
Bend your elbows and swoop your chest down and forward, close to the floor and between your hands.
- 2
Keep your elbows tracking back, not flaring wide.
- 3
Continue forward and straighten your arms so your chest lifts and your hips lower.
- 4
Finish in a gentle cobra, with your chest open and your eyes looking forward.
- 5
Push your hips back and up to return to downward dog.
- 6
Repeat for the desired number of repetitions, moving like a wave.
Common hindu push-ups mistakes
Dropping the hips first and skipping the swoop
It turns into a plain dip and loses the chest and shoulder work.
The fix: Lower the chest down and forward between your hands before the hips drop.
Flaring the elbows wide
The shoulders take extra stress and the triceps do less.
The fix: Keep your elbows bent back along your sides.
Locking the elbows hard in the cobra
The joints take the load and the lower back can compress.
The fix: Keep a soft bend in your elbows and arch only as far as is comfortable.
Rushing the movement
You lose control and skip the stretch.
The fix: Move smoothly and slowly through each phase.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 8–12 | Bodyweight, 1–2 reps in reserve | 60–90 s |
| Mobility | 2–3 | 6–10 | Bodyweight, slow flow | 45–60 s |
| Beginner | 2–3 | 4–6 | Bodyweight, reverse the return if the push-back is hard | 60 s |
Use Hindu push-ups as a warm-up flow or as a bodyweight shoulder and chest finisher. If the push-back to downward dog is too hard, reverse the movement to return, and keep the range comfortable for your lower back.
Running the hindu push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayHindu Push-ups variations and alternatives
Incline Push-ups
EasierReduces the load while you build chest and shoulder strength.
Push-ups
AlternativeA simpler chest and triceps press from a plank.
Pike Push-ups
AlternativeKeeps the hips high to focus on the shoulders.
Inchworm
AlternativeA mobility flow that also moves between plank and a hip-high position.
Archer Push-ups
HarderA more demanding one-sided press for the chest and triceps.
Frequently asked questions
What do Hindu push-ups work?
They work the chest, shoulders and triceps, and stretch the hips, spine and hamstrings.
Are Hindu push-ups good for shoulders?
They load the shoulders through a large range, so they can build shoulder strength if you move with control.
How do I make Hindu push-ups easier?
Reverse the movement to return, keep your feet wider, or practise the swoop part of the movement first.
Should I lock my elbows in the cobra?
No. Keep a soft bend and arch only as far as your back and shoulders feel comfortable.
Hercules tracks every hindu push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play