hindu push ups

Hindu Push Ups, King Of All Push Ups

“Hindu Push-Ups” is an advanced version of the regular push up, it is also known as “Dand” and downward-facing dog. It got its name from “India” as it is originated from India and it is very popular among Indians, they call it dand.
Many Indian Body Builders prefer doing Hindu push-ups. My grandfather used to tell me to do ‘Dand’ daily. These were also part of the fitness routine of popular actor and martial artist “Bruce Lee”.
Many people consider them “King of All Push-Ups”. I strongly believe the same. Unlike regular push-ups, they will also help to engage glutes and hamstrings.

How to do Hindu Push Ups?

how to do hindu push ups
  • Stand straight with both legs slightly wider than shoulder-width.
  • Then bend your upper body down and place both hands flat on the floor (like a downward-facing dog pose).
  • Lower your hips down until you fall in the plank position.
  • Lift your chest (like an upward-facing dog pose), push back to the start position.

Do 3 sets of 8 push-ups, if you are a beginner and 3 sets of 12 push-ups if you are at the intermediate level.

Muscle Target:

hindu push ups

Primary Muscles

  • Serratus Anterior (muscle on upper 8 or 9 ribs)
  • Pectorals (chest muscle)
  • Triceps
  • Deltoids (shoulder muscle)

Secondary Muscles

  • Abdominal
  • Glutes
  • Hamstrings

Benefits of Hindu Push Ups:

Full Body workout

Hindu Push up is a full-body workout that targets almost every major muscle from head to the toe viz. delts, hamstrings, abs, chest, glutes, and triceps.

No other form of push-up engages so many muscles at the same time. If you do not have enough time to work on your fitness, you should definitely add them to your routine. They will help you to target the whole body in lesser time.

Balanced Body

When we do Hindu push-ups, many muscles work as stabilizers i.e. glutes, hamstrings, and abdominal muscles which make the body more stable. It also increases our reaction time by training “Proprioceptive Muscle Fiber”.

These muscle fibers work constantly work when we do push-ups to prevent our body from falling, which ultimately helps to improve the body’s stability.

Stronger Core

As you have already read, they also target the core muscles. Since you do Hindu push-ups regularly then you will have a stronger core.

The core plays a major in body posture, strong core implies a strong posture and a weak core implies a weak posture. Although there are many other reasons which affect posture. But the weak core is a common and major reason which affects posture badly.

It will surely help to improve body posture, bad body posture will automatically fall into a good posture.

Improve Posture

As I have already mentioned, it will help to get the desired posture (means good posture). If you are dealing with bad posture issues, add them to your routine and see the results.

You will be highly satisfied with the results.

Cardiovascular Strength

Hindu Push-ups call upon many muscles at the same time which forces the heart to supply oxygen-rich blood to the tissues. The heart works hard to supply oxygenated blood to tissues. It helps to increase cardiovascular strength.

Cardiovascular Strength reduces the risk of getting a heart attack, stroke, and any fatal heart-related disease. This is the high time when we should focus on maintaining distance from any type of diseases and physical of a few minutes a day give us this privilege.


“Hindu Push-ups” is a full-body workout which helps you to build muscles, improve posture, improve cardiovascular strength, build a strong core, and many more benefits which I haven’t mentioned here as I have made a separate article on Benefits of Push-ups.

This is the high time when we should focus on maintaining distance from any type of diseases and physical of a few minutes a day give us this privilege.




This article provides general information only. It would be better if you consult an expert. It is not a substitute of an expert at all.

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