Modified Hindu Push-Up

A dynamic movement focusing on shoulder and chest flexibility and strength. It flows through a larger range of motion than a standard push-up.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Back

Setup

Start in a downward dog position (hips high). Keep your hands wider than shoulders and a braced core.

Instructions

1. Lower your chest toward the floor in a sweeping arc.
2. Transition into an upward dog position (hips low, chest up).
3. Reverse the movement back to the start.
4. Maintain control through the transition.
5. Focus on the shoulders.

Common Mistakes

1. Sagging the hips.
2. Rushing the flow.
3. Losing core tension.

Alternative Exercises

Wide Hand Push-Up

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Twin Handle Parallel Grip Lat Pulldown

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