Normal Pushups vs Hindu Pushups: The Ultimate Showdown Revealed!

If you’re looking for a challenging and effective bodyweight exercise, you’ve likely encountered the debate of normal pushups vs Hindu pushups. Both exercises target your chest, shoulders, and triceps, but they differ in their mechanics and benefits. This article will delve into the intricacies of each exercise, highlighting their pros and cons, and ultimately helping you decide which one is best suited for your fitness goals.

Understanding the Mechanics of Each Exercise

Normal Pushups: A classic exercise, the normal pushup involves starting in a plank position with your hands shoulder-width apart. You then lower your body until your chest touches the ground, maintaining a straight line from head to heels. Finally, you push back up to the starting position.

Hindu Pushups: This exercise is more dynamic and involves a twisting motion. Starting in a plank position, you bring one hand forward and the other back, almost touching your feet. You then push off the front hand, bringing your body forward and up in a fluid motion. As you reach the top, you switch hands, bringing the back hand forward and the front hand back, completing the cycle.

The Benefits of Normal Pushups

• Compound Exercise: Normal pushups engage multiple muscle groups simultaneously, making them highly efficient for building strength and muscle mass.
• Versatile: They can be modified to suit different fitness levels, from beginners to advanced athletes.
• Accessible: No equipment is required, making them perfect for home workouts.
• Improved Core Strength: Maintaining a straight line during the pushup engages your core muscles, strengthening your abs and lower back.

The Benefits of Hindu Pushups

• Increased Range of Motion: The dynamic movement of Hindu pushups engages more muscles and improves flexibility.
• Enhanced Core Stability: The constant twisting motion challenges your core muscles, promoting greater stability.
• Improved Balance: The fluid movement requires coordination and balance, enhancing your overall stability.
• Cardiovascular Benefits: The dynamic nature of Hindu pushups elevates your heart rate, providing a cardiovascular workout.

The Drawbacks of Normal Pushups

• Limited Range of Motion: Compared to Hindu pushups, normal pushups have a more restricted range of motion, potentially limiting muscle activation.
• Potential for Wrist Strain: If your wrists are not properly aligned, you may experience discomfort or strain.

The Drawbacks of Hindu Pushups

• Increased Risk of Injury: The dynamic movement can place more stress on your joints and muscles, especially for beginners.
• More Difficult to Master: Hindu pushups require more coordination and balance, making them challenging for beginners.

Which One Should You Choose?

The best exercise for you depends on your fitness level, goals, and preferences.

Choose Normal Pushups if:

• You are a beginner or have limited upper body strength.
• You are looking for a simple and effective exercise to build muscle.
• You prefer a more controlled movement.

Choose Hindu Pushups if:

• You are looking for a more challenging and dynamic exercise.
• You want to improve your flexibility, core strength, and balance.
• You are comfortable with a wider range of motion.

Beyond the Basics: Variations and Modifications

Both normal and Hindu pushups offer a range of variations to challenge your muscles and keep your workouts interesting.

Normal Pushup Variations:

• Close-Grip Pushups: Bring your hands closer together, targeting your triceps more.
• Wide-Grip Pushups: Spread your hands wider than shoulder-width, emphasizing your chest.
• Decline Pushups: Elevate your feet on a bench, increasing the difficulty.
• Incline Pushups: Place your hands on a bench, making the exercise easier.

Hindu Pushup Variations:

• Slow-Motion Hindu Pushups: Perform the exercise at a slower pace, focusing on controlled movement.
• One-Arm Hindu Pushups: Challenge your balance and strength by performing the exercise with only one arm.
• Hindu Pushups with a Twist: Add a rotational element to the movement, engaging your obliques.

The Final Verdict: Embrace the Challenge

Ultimately, the best way to determine which exercise is right for you is to try both and see which one you enjoy more and find more challenging. Remember to start with a variation that suits your current fitness level and gradually progress to more challenging versions as you get stronger.

Frequently Asked Questions

Q: Can I do both normal and Hindu pushups in the same workout?

A: Absolutely! You can incorporate both exercises into your routine to target different muscle groups and enhance your workout’s diversity.

Q: How many reps should I aim for?

A: The number of reps will depend on your fitness level. Start with a number you can comfortably complete with good form and gradually increase the reps as you get stronger.

Q: What if I can’t do a full pushup?

A: No problem! You can modify the exercise by doing pushups against a wall or on your knees.

Q: Are there any other exercises I can do to improve my pushup performance?

A: Yes, exercises like planks, rows, and dips can help strengthen the muscles involved in pushups.