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Chest · Body Weight
Modified Hindu Push Up
Modified Hindu Push Up is a beginner compound yoga exercise that works the pectorals (chest), with the core, upper back and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Triceps · Triceps Brachii
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Upper Back · Trapezius
- Lower Back · Erector Spinae
How to do Modified Hindu Push Up
- Begin in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Your body should form a straight line from head to heels.
- Lower your chest towards the floor by bending your elbows, keeping your body straight.
- Push through your hands to raise your hips up and back into a downward-facing dog position, forming an inverted V-shape with your body.
- Lower your hips and return to the plank position by moving your body forward. Repeat for the desired number of repetitions.
Form tips
- Engage your core to maintain a straight body line during the plank position and prevent your hips from sagging.
- Lower your chest towards the floor with controlled movement to ensure proper muscle engagement and avoid injury.
- As you push into the downward-facing dog, focus on driving your hips upward while keeping your arms and legs as straight as possible.
Modified Hindu Push Up alternatives
More pectorals exercises
Modified Hindu Push Up FAQ
What muscles does Modified Hindu Push Up work?
Modified Hindu Push Up mainly works the pectorals in the chest (Pectoralis Major, Deltoids and Triceps Brachii). The core, upper back and lower back work as secondary muscles.
What equipment do you need for Modified Hindu Push Up?
None. Modified Hindu Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Modified Hindu Push Up should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Modified Hindu Push Up good for beginners?
Yes. Modified Hindu Push Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Modified Hindu Push Up burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Modified Hindu Push Up?
Other exercises for the pectorals include Band Push-Up, Assisted Weighted Push Up, Suspension Trainer With Grips Push-Up to Side Plank and Resistance Band Assisted Push-Up.
For developers
Use Modified Hindu Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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