I first learned this exercise from Matt Furey. He is a great inspiration to everyone that loves body weight exercises. He created the “Core 3,” which consists of this exercise (the Hindu Pushup), the Full Bridge, and the Hindu Squat. You can get totally ripped on using just these three exercises if you really wanted to .
How to do Hindu Pushups:
Start off with your feet wider than shoulder width apart and your hands underneath you. With your butt in the air arc your body downward with your nose toward the ground, then arcing your body up toward the ceiling. Then push yourself back to starting position. Repeat.
Muscle group worked:
Chest region and shoulders primarily but also works the rest of the body too
Target Repetitions for Muscle Growth:
Target Repetitions for Muscle Tone/Endurance:
Why Hindu Pushups works:
The reason the Hindu Pushup works so well is because of the tremendous strain put on the upper body region as your body is arcing downward. Then you incorporate your shoulders by pushing back to starting position.
Don’t slack off in terms of getting a full arc. Try to move the a full range of motion.
Breath in as you arc downward and breath out as you push back to starting position.