Modified Hindu Push-Up
A dynamic twist on a classic, this move builds upper body strength and flexibility. Feel the burn!
The Modified Hindu Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Modified Hindu Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Modified Hindu Push-Up Variations and Alternatives
How to do the Modified Hindu Push-Up
Start in a downward dog position: With your feet hip-width apart and your hands shoulder-width apart, push your hips up and back, creating an inverted V shape with your body. Keep your head aligned with your arms.
Lower your hips and move your body forward: In a sweeping motion, drop your hips down towards the ground.
Bend your elbows as you lower your chest: As your hips move forward and down, begin bending your elbows and lower your chest to just above the floor in a low push-up position. Keep your elbows close to your body.
Straighten your arms and arch your back: Move into an upward-facing dog position, keeping your hips close to the ground and pushing your chest up and forward, thereby stretching the abdominal muscles.
Return to the starting position: Lift your hips up and back, leading with your tailbone to return to the inverted V shape.
Repeat: Continue the movement for the desired number of repetitions. Note that the modified version of the Hindu Push-Up focuses on more controlled motion, potentially reducing the range of motion to accommodate for skill level, flexibility, or any physical limitations.
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Modified Hindu Push-Up FAQs
What muscles does the Modified Hindu Push-Up work?
The Modified Hindu Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Modified Hindu Push-Up?
None. The Modified Hindu Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Modified Hindu Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Modified Hindu Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Modified Hindu Push-Up variations and alternatives?
Similar exercises include the Chaturanga Pose, Child Pose Push-Up, Dive Bomber Push-Up and Down to Upward Dog.
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