What muscles does the Hindu Push-Up work?

The Hindu Push-Up mainly works the chest and front delts.

What equipment do you need for the Hindu Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Hindu Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Hindu Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Hindu Push-Up

Sweep from downward dog into an upward-dog position and back, flowing through the push-up arc.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Front delts
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Hindu Push-Up work?: The Hindu Push-Up mainly works the chest and front delts.
What equipment do you need for the Hindu Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Hindu Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Hindu Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Hindu Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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