Hindu push-up

Chestintermediaterepsno equipment

A flowing push-up from Indian wrestling (dand): from a high-hip pike the elbows bend and the chest swoops down and forward just above the floor between the hands, rises into an arched upward-dog position with straight arms, then the hips push back up to the pike.

How to do it

1. Start in a pike (inverted V): hands flat on the floor shoulder width or slightly wider, fingers forward; feet planted wider than the hips; arms and legs straight, hips high, head between the arms looking back toward the feet.
2. Inhale and bend the elbows, pointing them back, so the head and chest drop and travel forward in a low arc; the chin and chest skim 3-5 cm above the floor between and just in front of the hands.
3. Keep gliding forward as the hips lower and pass toward the hands, then straighten the arms to press the chest up into an upward-dog arch: arms straight, hips low but off the floor, legs straight, chest open, gaze forward and slightly up.
4. Exhale and, keeping the arms straight, push the hips up and back to return to the pike; the head goes back between the arms.
5. Hands and feet stay planted on the same spots for the whole set; repeat in one continuous wave.

Muscles worked

addominali, dorsali, lombari, pettorali, tricipiti, deltoidi