Modified Hindu Push-up
Build dynamic strength in your chest, shoulders, and triceps with the Modified Hindu Push-up.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Modified Hindu Push-up
Description
The Modified Hindu Push-up is a challenging exercise that works the upper body and core, with a focus on the shoulders, triceps, and chest. Starting in a downward dog position, lower your body and sweep forward, ending in an upward dog position.
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How to do Modified Hindu Push-up
- 01Setup
Begin in a downward dog position with your hands shoulder-width apart, fingers spread, and hips elevated towards the ceiling, forming an inverted V-shape with your body.
- 02
Inhale as you bend your elbows and lower your chest towards the floor, sweeping your body forward and down as if sliding under a low fence.
- 03
Continue the forward motion, extending your arms and arching your back, lifting your chest and head towards the ceiling into an upward dog position, keeping your hips close to the floor.
- 04
Exhale as you reverse the movement by pushing your hips up and back, returning to the starting downward dog position to complete one repetition.
Tips
- Focus on the sweep: Visualize a smooth, controlled arc from downward dog to upward dog, rather than separate push-up and cobra movements, to maximize the dynamic stretch and strength.
- Engage your core: Keep your abdominal muscles engaged throughout the movement, especially when transitioning from the upward dog back to downward dog, to protect your lower back and maintain stability.
- Controlled descent: Control the eccentric (lowering) phase as you sweep forward; avoid dropping quickly to prevent strain and maximize muscle engagement.
- Hand placement: Ensure your hands remain firmly planted and fingers spread wide to provide a stable base and distribute pressure evenly through your palms and wrists.
Common mistakes
- Sagging hips in upward dog: Allowing your hips to sag excessively to the floor in the upward dog position can strain the lower back; actively engage your glutes and core to maintain a controlled arch.
- Lack of full range of motion: Not fully sweeping forward into an upward dog or pushing back into a complete downward dog reduces the exercise's effectiveness; focus on maximizing the stretch and contraction at both ends of the movement.
- Rushing the movement: Performing the exercise too quickly diminishes control and muscle engagement; slow down the transitions between positions to feel the muscles working and improve form.
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What muscles does Modified Hindu Push-up work?
Modified Hindu Push-up primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis.
Is Modified Hindu Push-up good for beginners?
Modified Hindu Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Modified Hindu Push-up?
You need Body weight to perform Modified Hindu Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Modified Hindu Push-up?
Focus on the sweep: Visualize a smooth, controlled arc from downward dog to upward dog, rather than separate push-up and cobra movements, to maximize the dynamic stretch and strength. Engage your core: Keep your abdominal muscles engaged throughout the movement, especially when transitioning from the upward dog back to downward dog, to protect your lower back and maintain stability. Controlled descent: Control the eccentric (lowering) phase as you sweep forward; avoid dropping quickly to prevent strain and maximize muscle engagement. Hand placement: Ensure your hands remain firmly planted and fingers spread wide to provide a stable base and distribute pressure evenly through your palms and wrists.
What are common mistakes when doing Modified Hindu Push-up?
Sagging hips in upward dog: Allowing your hips to sag excessively to the floor in the upward dog position can strain the lower back; actively engage your glutes and core to maintain a controlled arch. Lack of full range of motion: Not fully sweeping forward into an upward dog or pushing back into a complete downward dog reduces the exercise's effectiveness; focus on maximizing the stretch and contraction at both ends of the movement. Rushing the movement: Performing the exercise too quickly diminishes control and muscle engagement; slow down the transitions between positions to feel the muscles working and improve form.
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Free · iPhone only · Available on the App Store