Hindu Press-Up
The Hindu press-up is a flowing bodyweight exercise that takes you from a high-hipped pike, down and forward in a scooping arc, and up into an open-chested finish. It works your chest and delts through a big range of movement, with your triceps and abs helping. It suits beginners who can already do a few standard press-ups, and it's a good change of pace for more experienced lifters.
Muscles worked
The Hindu Press-Up mainly works your chest, anterior delts and posterior delts, with your triceps and abs helping.
Setting up
- Find a non-slip floor or use a mat, and wear trainers with grip so your feet stay put as you move.
- Place your hands a little wider than shoulder width with your fingers spread, and set your feet wider than your hips.
- Push your hips up high so your body forms an upside-down V. Keep your arms and legs fairly straight and your head between your arms, looking back towards your feet.
How to do the Hindu Press-Up
- Start in the pike position with your hips high, your weight over your hands and your arms straight.
- Bend your elbows and lower your head and chest towards the floor between your hands, keeping your elbows at roughly 45 degrees to your body.
- As your nose nears the floor, sweep your head and chest forward in a smooth scooping arc, just above the floor, letting your hips lower as your weight shifts forwards.
- Press the floor away until your arms are straight, your hips are low and your torso is upright, with your chest open and your eyes looking forwards.
- Reverse the movement by lifting your hips back up towards the sky and sliding your chest back through your arms to return to the pike.
- Settle into a steady, controlled rhythm and repeat for your reps.
Form tips
- Think of drawing a smooth 'U' shape with your chest: down, forward, up, then back the same way.
- Press your palms firmly into the floor and spread your fingers so the load is shared across your whole hand.
- Lightly brace your abs as you scoop forward so your hips lower under control rather than just dropping.
- Breathe in as you dive down and forward, and breathe out as you press up. Keep it flowing rather than stop-start.
- If it feels too hard, put your hands on a sturdy step or bench to reduce the load, or practise the pike press-up first.
Common mistakes
Hips not high enough at the start
Walk your feet in a little and push your hips up until you make a clear upside-down V. This lets your head and chest travel between your hands instead of turning the move into a normal press-up.
Rushing the movement
Slow down and aim for a smooth arc, taking about two seconds on the way down and forward. Control matters more than speed, especially while you're learning the pattern.
Elbows flaring out wide
Keep your elbows angled at about 45 degrees as you bend them. This keeps the work in your chest and triceps and feels more stable through your front delts.
Over-arching at the finish
Stop when your arms are straight and your chest is open, and keep your abs gently braced. Don't push your hips down hard or crank your head back to get extra range.
Sets and reps
| Build strength | 3-5 sets of 5-8 slow, controlled reps (about 3 seconds on the way down), with 2-3 minutes rest. Make it harder by slowing the tempo, not by rushing. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, 60-90 seconds rest. Stop each set with a rep or two still in the tank and keep your form tidy. |
| Fat loss and general fitness | 3 rounds of 10-15 reps in a circuit with other exercises, resting 30-45 seconds between moves. Do it 2-3 times a week alongside a balanced plan. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Hindu Press-Up alternatives
Machine taken, or want some variety? These work the same main muscles.
Hindu Press-Up FAQs
What muscles do Hindu press-ups work?
Mainly your chest, plus the front and rear delts. Your triceps help with the pressing and your abs work to keep your body controlled through the movement.
Are Hindu press-ups better than normal press-ups?
They're different rather than better. The Hindu press-up moves you through a bigger, flowing range and trains the pike and the open-chested finish, while a standard press-up is simpler to load and track. Many people use both.
Are Hindu press-ups good for beginners?
They can be if you can already do a few controlled standard press-ups. Start with a few slow reps, or put your hands on a step to make it easier. If anything hurts, stop and get it checked.
Track your Hindu Press-Up progress
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