Hindu Push-Up

Chest, shoulders, triceps, backBodyweight

A dynamic bodyweight exercise combining a push-up with a fluid swooping motion. Builds chest, shoulder, and triceps strength while improving spinal mobility.

How to do it

1Start in a high plank, then drive your hips up and back into an inverted V position.

2Lower your body down and forward, bending your elbows and skimming your chest close to the floor.

3Swoop through, extend your arms, and lift your chest up into a gentle back extension.

4Push your hips back up and away to return to the starting inverted V position.

Common mistakes

Letting your lower back sag without core tension, placing uncomfortable pressure on your lower back.

Flaring your elbows out wide to the sides, which overloads the shoulder joints.

Skipping the fluid swooping motion, turning the exercise into a basic pike push-up.

Breathing

Inhale as you lower and swoop your torso forward. Exhale as you push yourself back up to the starting position.

Make it harder or easier

To make it easier, perform the movement with your knees resting on the floor.

To make it harder, pause at the lowest point with your chest hovering right above the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.