Modified Hindu Push-Up (Male)

Setup

1. 01Start in a pike position with hips high, hands shoulder width, and heels pressing down.
2. 02Spread the fingers and grip the floor.
3. 03Keep the knees soft if the hamstrings are tight.
4. 04Look back toward the feet to keep the neck long.

Execution

1. 01Bend the elbows and sweep the chest forward and down, skimming low over the floor.
2. 02Press the arms straight as the chest rises into an upward-facing position with hips low.
3. 03Keep the thighs lightly touching or just off the floor in the modified version.
4. 04Push the hips back up to the pike to reset, rather than reversing the sweep.

Checkpoints

• -The sweep is one smooth arc, not a collapse and heave.
• -Elbows stay tucked close to the ribs during the low pass.
• -The lower back extends comfortably at the top; no pinching.
• -The return to pike re-lengthens the hamstrings and shoulders each rep.

Common mistakes

• -Dropping the hips before the chest, losing the diving arc.
• -Cranking the neck back hard in the upward position.
• -Rushing reps and skipping the pike reset.
• -Flaring the elbows wide during the low sweep.