Push Up vs Hindu Pushup: Which is Better for Building Strength and Endurance?

The push-up is a classic bodyweight exercise that targets multiple muscle groups, making it a staple in many fitness routines. However, did you know there’s a variation that takes this exercise to a whole new level? That’s right, we’re talking about the Hindu push-up, a dynamic and challenging move that offers a unique set of benefits.

In this blog post, we’ll delve into the world of “push up vs Hindu push up,” comparing and contrasting these two exercises to help you determine which one is right for you. We’ll explore the muscles worked, the benefits, the difficulty level, and the proper form for each variation. So, whether you’re a seasoned fitness enthusiast or just starting your fitness journey, read on to discover the power of these two incredible exercises.

Understanding the Push-Up

The standard push-up is a foundational exercise that requires you to lower your body towards the ground by bending your elbows and pushing back up to the starting position. It primarily engages your chest, triceps, and shoulders, but it also works your core and back muscles for stability.

Benefits of the Push-Up

• Builds upper body strength: The push-up effectively strengthens your chest, triceps, and shoulders.
• Improves core stability: It engages your core muscles to keep your body stable throughout the movement.
• Boosts functional strength: The push-up mimics everyday movements, improving your ability to lift and push objects.
• Increases bone density: The weight-bearing nature of the push-up can enhance bone health.
• Versatile exercise: You can modify the push-up to suit your fitness level by adjusting the hand position or using an elevated surface.

Unveiling the Hindu Push-Up

The Hindu push-up, also known as the “Ashtanga push-up,” is a more advanced variation that adds a dynamic element to the traditional push-up. It involves a unique arching and flowing motion that engages a wider range of muscles.

Benefits of the Hindu Push-Up

• Enhanced range of motion: The arching motion increases flexibility and mobility in your shoulders and spine.
• Improved core strength: The dynamic nature of the movement requires strong core engagement for stability.
• Increased power and explosiveness: The explosive push-up phase develops power and enhances athleticism.
• Improved coordination and balance: The fluid movement requires coordination and balance to execute properly.
• Greater calorie burn: The increased range of motion and dynamic movement can lead to a higher calorie burn compared to the standard push-up.

Push Up vs Hindu Push Up: A Detailed Comparison

Now, let’s dive into a detailed comparison of these two exercises to understand their differences and similarities:

Muscles Worked:

• Push-Up: Chest, triceps, shoulders, core, and back.
• Hindu Push-Up: Chest, triceps, shoulders, core, back, and hip flexors.

Difficulty Level:

• Push-Up: Beginner to intermediate.
• Hindu Push-Up: Intermediate to advanced.

Form and Technique:

• Push-Up: Start in a plank position with hands shoulder-width apart and fingers pointing forward. Lower your chest towards the ground, keeping your body in a straight line. Push back up to the starting position.
• Hindu Push-Up: Start in a plank position with hands shoulder-width apart. Arch your back and thrust your hips forward, bringing your chest towards the ground. As you lower your body, push off with your feet and extend your legs back, creating a “V” shape. Push back up to the starting position, reversing the motion.

Impact on Strength and Power:

• Push-Up: Primarily focuses on building strength and stability.
• Hindu Push-Up: Develops strength, power, and explosiveness.

Impact on Flexibility and Mobility:

• Push-Up: Offers limited flexibility benefits.
• Hindu Push-Up: Improves flexibility and mobility in the shoulders, spine, and hips.

Choosing the Right Exercise for You

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

• Beginners: Start with the standard push-up to build a strong foundation. As you progress, you can gradually introduce the Hindu push-up.
• Intermediate: If you’re comfortable with the standard push-up, you can challenge yourself with the Hindu push-up.
• Advanced: The Hindu push-up is a great option for those seeking a more dynamic and challenging exercise.

Incorporating Push-Ups and Hindu Push-Ups into Your Routine

Both exercises can be incorporated into your workout routine in various ways. You can:

• Perform sets and reps: Do a certain number of reps for each exercise and repeat for multiple sets.
• Include them in circuits: Combine push-ups and Hindu push-ups with other exercises for a full-body workout.
• Use them as a warm-up or cool-down: Perform a few push-ups or Hindu push-ups before or after your main workout.

The Takeaway: A Powerful Duo

The push-up and Hindu push-up are both excellent exercises that offer unique benefits. By understanding their differences and similarities, you can choose the right exercise for your fitness journey. Whether you’re looking to build strength, improve flexibility, or challenge yourself, these two powerful movements can help you reach your fitness goals.

Answers to Your Most Common Questions

1. How many push-ups or Hindu push-ups should I aim for?

The number of reps you can do depends on your fitness level. Start with a manageable number and gradually increase as you get stronger. Aim for 3 sets of 8-12 reps for each exercise.

2. Can I modify the Hindu push-up if I’m not strong enough?

Yes, you can modify the Hindu push-up by performing it on your knees or by using an elevated surface.

3. What are some common mistakes to avoid when performing Hindu push-ups?

Common mistakes include not engaging your core, arching your back too much, and not keeping your body in a straight line.

4. Are there any other variations of push-ups?

Yes, there are many variations of push-ups, including decline push-ups, incline push-ups, diamond push-ups, and clap push-ups.

5. How often should I do push-ups and Hindu push-ups?

You can incorporate push-ups and Hindu push-ups into your workout routine 2-3 times per week.

Remember, consistency is key when it comes to fitness. By incorporating both the push-up and Hindu push-up into your routine, you can unlock a world of strength, flexibility, and power. So, get ready to push your limits and achieve your fitness goals!