Chest
Hindu Push Ups
A flowing push up that starts with your hips high, swoops your chest down close to the floor and finishes with your chest lifted. It works your chest, shoulders and triceps and takes your shoulders and back through a big range.
- Works
- Chest, front shoulders, triceps, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a plank with your hands a little wider than your shoulders and your feet about hip width apart. Push your hips up and back so your body makes an upside down V.
- 2Bend your elbows and swoop your chest down and forward, close to the floor, between your hands.
- 3Keep moving forward as you straighten your arms, lifting your chest and letting your hips lower toward the floor.
- 4Push your hips back up into the V to start the next rep.
Cues
- Swoop low, like you're sliding under a fence.
- Shoulders down, away from your ears at the top.
- Smooth and steady, no rushing.
Common mistakes
- Skipping the low swoop. Bend your elbows and bring your chest close to the floor. That's where the push up work is.
- Shoulders shrugged up at the top. Press the floor away and pull your shoulders down as your chest lifts.
- Sinking into your lower back. Lift your chest only as far as feels good, and keep your legs and glutes tight.
Easier
Tiff's version keeps her hips on the floor and presses her chest up into a cobra.
Harder
Take 3 seconds on the swoop down, or reverse the swoop on the way back instead of pushing your hips straight up (a dive bomber push up).
Try it: 3 sets of 10 to 15 reps, or 30 seconds on and 30 off.
What is the difference between a Hindu push up and a dive bomber push up?
They start and swoop the same way. In a Hindu push up you push your hips straight back up into the V from the top. In a dive bomber you reverse the swoop, sliding your chest back down and under on the way back.
