Hindu Push Up. How-to, proper form and tips

Hindu Push Up icon

The exercise is highly focused on shoulders, although arms and core are also activated. Strong shoulders are needed to do some reps with a correct form.

Video demonstration

How to and step by step instructions:

  1. Lie on the floor in a push-up position, hands at the height of your shoulders, hands and feet wither than your shoulders.
  2. Straight core and arms, bend you waist, and straight your legs, forming a perfect V.
  3. Bend your arms, bring the chest close to the ground near your hands, and extend them again taking shoulders ad head to the front and above as possible.
  4. Return to the initial position, passing the chest again near the floor where your hands are.

Hints & tips:

  • You need strong shoulders for a proper form.
  • Exercise is harder if hands and feet are closer.


  • Shoulder flexibility and strength.
  • Overall upper body and core strength.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Lowerback

Secondary muscles: Biceps, Abs, Upper Back, Glutes

Other names

The exercise can be found with other names. Examples are:

  • Hindu Push Up
  • Diver Push Up
  • Dive Bomber Push Up
  • Seal Push Up
  • Hindu Press Up

Similar to Hindu Push Up

Muscle: Core and Upper body

Collection: Push Up Variations

Flexibility: Shoulder

Category: Bodyweight