Hindu Push-Up
The Hindu push-up is a flowing push-up that swoops from a hips-high pike, down past the floor and up into a chest-lifted position with straight arms. It works the chest, shoulders and triceps along with the back and core, and it is a traditional wrestling conditioning exercise done for high repetitions.
Also called: Dive Bomber Push-Up, Dand, Dands, Hindu Press-Up · Equipment: bodyweight · Pattern: push
Step by step
- Start in a push-up position with your hands shoulder-width apart and your feet a little wider than hip-width.
- Walk your hands back or push your hips up so your body forms an upside-down V, with your arms straight and your head between your arms.
- Bend your elbows and bring your chest down and forward in an arc, so it passes just above the floor between your hands.
- Keep moving forward as your chest passes your hands, straightening your arms and lifting your chest while your hips drop towards the floor.
- Finish with your arms straight, chest up and shoulders pulled away from your ears, looking ahead.
- Keeping your arms straight, push your hips up and back to return to the upside-down V.
- Repeat in one smooth, continuous motion, breathing out as you swoop forward and in as you push back.
- After the last rep, bring your knees to the floor and sit back to finish.
- Chest skims the floor as you swoop
- Push your hips up and back to reset
- Arms stay straight on the way back
- Shoulders away from your ears at the top
- One smooth, continuous motion
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Anterior deltoid: anterior | Prime mover | D |
| Pectoralis major: sternocostal (mid) | Prime mover | D |
| Triceps brachii: lateral head | Prime mover | D |
| Serratus anterior | Secondary | D |
| Erector spinae | Secondary | D |
| Trapezius: lower | Stabiliser | D |
| Rectus abdominis | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bending the arms on the way back
Fix: Keep your arms straight and push your hips up and back to the start.
Dropping straight down
Fix: Move your chest forward in an arc as it comes down, just above the floor.
Shoulders shrugged at the top
Fix: Press the floor away and pull your shoulders away from your ears.
Forcing the back bend
Fix: Lift your chest only as far as feels comfortable, with your hips just off the floor.
Rushing the reps
Fix: Move at a steady, even pace and keep each rep smooth.
What the research says
Endurance · first choiceGeneral fitnessSport performanceFat loss & conditioning
- Research — There is no direct research on the Hindu push-up; its use comes from Indian wrestling training, where it is traditionally performed in very high-rep sets.
- Push-ups as a press — Training studies found load-matched push-ups produced chest and triceps growth and bench-press strength gains similar to the bench press. This research used standard push-ups.
- Load and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, so high-rep bodyweight sets can build muscle.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the hindu push-up in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.