Modified Hindu Push-up (male)

Also known as: modified hindu push-up

Beginner

Pectorals

Body Weight

Modified Hindu Push-up (male) is built for your first months of training, using pure bodyweight leverage to deliver pressing power across the chest.

How to do Modified Hindu Push-up (male)

Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
Lower your body towards the ground, bending your elbows and keeping your core engaged.
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.
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.
Repeat for the desired number of repetitions.

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Modified Hindu Push-up (male) Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Modified Hindu Push-up (male) Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Letting the shoulders roll forward at the bottom

Set the shoulder blades back and down before rep one and hold it there.

Easier and Harder Than Modified Hindu Push-up (male)

Harder progression

Dumbbell Fly On Exercise Ball

Swap Modified Hindu Push-up (male) For

Dumbbell Around Pullover

Lever Standing Chest Press

Cable Lying Fly

Modified Hindu Push-up (male) — Frequently Asked Questions

How do you do the Modified Hindu Push-up (male)?

Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Lower your body towards the ground, bending your elbows and keeping your core engaged. 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Modified Hindu Push-up (male) work?

The Modified Hindu Push-up (male) primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Modified Hindu Push-up (male) should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Modified Hindu Push-up (male) good for beginners?

Yes. The Modified Hindu Push-up (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Modified Hindu Push-up (male)?

Try the Dumbbell Around Pullover, Lever Standing Chest Press or the Cable Lying Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Modified Hindu Push-up (male) the same as the modified hindu push-up?

Yes. The Modified Hindu Push-up (male) is also commonly called the modified hindu push-up. Different gyms and training programs label it differently, but "modified hindu push-up" refer to this same movement.