Get These In Your Muscle Building Program!

I have been experimenting with Hindu Push Ups for my athletes over the last few months, and I have nothing but good to say about them. 

The movement requires strength, flexibility, and utilizes many of the major muscles in the upper body.  You will feel these in your chest, shoulders, and triceps for sure. 

Plus, being a body weight - relative strength – movement, it can be used with athletes of all ages safely. 

Here is a video of Jake performing Hindu Push ups on the back end of a super set.  If I were to add any critique, it would be to keep the lower back from rounding every so slightly at the top position.  Either way, Hindu push ups get the job done.

Hindu Push Ups

I also shot some video of some other variations of the hindu push ups, including a partner variation. Let me know if you want to see those as well.  If you want the videos, they will be up on my StrengthVIP YouTube channel. 

- Joe Hashey, CSCS -
PS. Someone tell their friends about the newsletter deal so I can send out this free bonus! We have stalled with 8 or 9 slots left!  Thanks to all the supporters.

Synergy Facebook Comments


  • Good call – great exercise! I’ve never done them with hands on blocks, which extends the ROM, so I’ll have to give that a go next time.

  • Jack

    Reply Reply June 23, 2009

    Coach Hashey,

    I recently posed a question to Eric Cressey about this exercise, and this was his response-

    “My Question: When it comes to lower back health, how do you feel about the use of Hindu/”Dive-Bomber” push-ups? As long as the glutes are contracted, can these be a good way to maintain and further enhance T-Spine extension, or do you feel that these can be hard on the lower back over time?

    Coach Cressey’s Answer: My answer would be that there are much better ways to enhance thoracic spine mobility.”

    Now while my question focused on the T-spine and lower back aspects, I was still somewhat surprised by the answer and the fact that he’s seemed tepid about the exercise in general in some other stuff that I have read.

    After having read some of Pavel Tsatsouline’s stuff and seeing Tom Kurz performing Hindu Push-ups, I started making use of them. But the contact with Coach Cressey gave me pause.

    Do you think Coach Cressey was likely j ust giving an overly conservative online answer and that this movement is still a great one provided that no major flexion or extension-based back issues are present, you keep the glutes tight, get the ROM at the upper back, etc.?

    Thank you for your time, any feedback, and for being such a classy guy and great resource.

    • Jack, excellent point about the thoracic spine. Eric Cressey is a smart dude, and I agree that there are “better” exercises for the back.

      However, that doesn’t mean this one doesn’t work. I use it primarily for shoulder, chest and tri work. I find it to be an effective substitute, with added benefits, over a push up.

      If you want to talk simply thoracic mobility, then I agree, there are other choices. As you can see in the video, the athlete has good upper body form, but the back flexibility is somewhat lacking.


      Thanks for brining that info to the site Jack!

  • We like them! Actually we call them “Cobras”. We do them just a little diffent. We try to go back the same way forward. It requires a little more strength/coordination/mobility/etc…just a little tougher. I haven’t used the blocks either…but I will tonight!

    As far the “health” perspective is concerned you will find doctors, coaches, therapists, personal trainers all having different opinions about just about anything…and all of their reasons would seem plausible. But for the most part they are just opinions.


    Love the site by the way.

    • Thanks for jumping in Bill.

      I have heard them call Cobras and Divebombers as well – the up and back ones that is.

      I appreciate the compilment on the site, I look fwd to more of your comments.


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