Exercise guide · Intermediate · Compound

Modified Hindu Push-Up (Male): How to Do It & Muscles Worked

The modified Hindu push-up is a bodyweight exercise that targets the pectorals while also engaging the triceps, shoulders, and core. It involves a dynamic movement pattern that combines elements of a push-up with a downward dog-like position, challenging both strength and mobility.

Primary muscles
Chest
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the modified hindu push-up (male)
Front view: muscles worked by the modified hindu push-up (male). Primary: chest. Secondary: triceps, abs, shoulders and obliques.
Back view: muscles worked by the modified hindu push-up (male). Primary: chest. Secondary: triceps, abs, shoulders and obliques.
Primary Secondary

How to do the modified hindu push-up (male)

  1. Step 1: Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
  2. Step 2: Lower your body towards the ground, bending your elbows and keeping your core engaged.
  3. Step 3: As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
  4. Step 4: Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the modified hindu push-up (male) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Modified Hindu Push-Up (Male) alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.