Hindu Push Ups

Training Details Hindu Push Ups

  • Primary Muscle
    Front Delt
  • Secondary Muscle
    Triceps, Pec, Middle Delt
  • Equipment
    Body weight
  • Level

Why Should You do Hindu Push Ups?

Hindu Push Ups, or Dand as it is also called, is a rather strenuous physical exercise that trains several parts of your body. Indian wrestlers have used the exercise for centuries to build a strong body.
The exercise loads the body in both the concentric and the eccentric phases. Regular push-ups mainly strain your chest muscles, but Hindu Push Ups connect the shoulders, abdomen, buttocks, back thighs, triceps, and joints more clearly. In addition to being more of a full-body exercise, it is also a mobility exercise, which is good for your flexibility.


Stand as if you were going to do the Plank exercise. Straight arms with palms in the floor slightly shoulder-width apart. The feet just like in a regular push-up. The gaze should be down to the floor. Lift your hips toward the ceiling and pull back your body. Your arms and legs should remain straight. When your arms and upper body are entirely in a straight line, tilted downwards, you are in the starting position. Your legs and upper body/arms should form an inverted V.

Bend your arms and walk slowly down with your upper body so that your forehead ends up just above the floor. Imagine that you are moving your body underneith an obsacle. Push your body forward while lowering your hips so that your face and upper body slide forward just across the floor past your hands. Your elbows should not go straight out to the side when you bend them but keep them close to your body so that your elbows go backward instead. When your head has passed your hands, slowly push your upper body up by straightening your arms while swaying your back. When your arms are fully straightened, and your back is maximally swayed, you are in the end position. Hold for a short while before starting the movement backward. Lift your hips toward the ceiling while pulling back your body. Your arms should always be straight in this phase. When your straight arms are in a straight line with your upper body and your head is behind your hands, you are back in the starting position.

Guide for Hindu Push Ups

  • Your body should form an inverted V in the start position
  • If you look from the side, your head should be behind your hands in the starting position 
  • Do not bend your arms; that will make your elbows go straight out from your body rather than obliquely backward
  • Pull back the shoulders and push your shoulder blades together before starting the movement backward
  • Perform the exercise slowly
  • If you do not have the strength to do the exercise on the floor, you can start against a table or a sofa. The higher the elevation, the easier it will be

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