Modified Hindu Push-Up
In SetGrip: Hindu Push-Up (Modified)
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Push
Sweeping from a hips-high inverted V down along the floor and back again, without the full chest-up arch of the standard Hindu push-up, trims the spine extension while keeping the flowing shoulder work. That makes it the version to learn first, and a useful mobility-plus-strength piece early in upper body sessions.
How to do the Modified Hindu Push-Up
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
- Lower your body towards the ground, bending your elbows and keeping your core engaged.
- As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
- Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Pectorals · Chest
The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
Secondary
- Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Modified Hindu Push-Up work?
The Modified Hindu Push-Up primarily works the pectorals. It also involves the triceps, delts and abs, which assist the movement and stabilise the joints.
Is the Modified Hindu Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Modified Hindu Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Modified Hindu Push-Up?
If you cannot do the Modified Hindu Push-Up, try the Dome Side BOSU Push-Up, the BOSU Push-Up or the Kneeling Forearm Push-Up. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Modified Hindu Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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