Hindu Pushups Vs. Normal Pushups: Which One Will Build Your Chest Faster?

In the world of bodyweight exercises, pushups reign supreme as a fundamental movement that targets multiple muscle groups. However, there exists a lesser-known variation known as the Hindu pushup, which offers unique challenges and benefits. In this comprehensive guide, we will delve into the intricacies of Hindu pushups vs normal push ups, exploring their differences, advantages, and optimal execution techniques.

Understanding the Hindu Pushup

The Hindu pushup, also known as the dandayamana bharmanasana, is a full-body exercise that originates from ancient yoga practices. It involves a continuous flow of movements, transitioning through downward-facing dog, cobra pose, and back to plank position.

Key Differences between Hindu Pushups and Normal Push Ups

1. Movement Pattern

• Normal Push Up: Involves lowering and raising the body while keeping the torso straight and core engaged.
• Hindu Pushup: Consists of a fluid sequence of downward-facing dog, cobra pose, plank, and back to downward-facing dog.

2. Range of Motion

• Normal Push Up: Focuses primarily on the triceps, chest, and shoulders.
• Hindu Pushup: Engages a wider range of muscles, including the core, back, hips, and legs.

3. Shoulder Involvement

• Normal Push Up: Primarily targets the front of the shoulders.
• Hindu Pushup: Involves both the front and back of the shoulders, providing a more balanced workout.

4. Intensity

• Normal Push Up: Can be modified for varying difficulty levels.
• Hindu Pushup: Generally more challenging due to the continuous flow and increased range of motion.

Benefits of Hindu Pushups

1. Enhanced Core Strength

The Hindu pushup engages the core throughout the movement, improving stability and balance.

2. Improved Flexibility

The continuous transitions between different positions promote flexibility in the shoulders, spine, and hips.

3. Increased Cardiovascular Endurance

The fluid nature of the Hindu pushup elevates the heart rate, providing a cardiovascular workout.

4. Full-Body Workout

Hindu pushups work multiple muscle groups simultaneously, offering a comprehensive workout.

How to Perform Hindu Pushups

1. Start in downward-facing dog position with your hands shoulder-width apart and your feet hip-width apart.
2. Step your feet back into a plank position, keeping your body in a straight line from head to heels.
3. Lower your chest towards the ground by bending your elbows.
4. Push back up to plank position.
5. Lift your hips up into cobra pose, arching your back and keeping your core engaged.
6. Return to downward-facing dog position by lowering your hips and bending your knees.
7. Repeat the sequence smoothly and continuously.

Tips for Beginners

• Start with modified Hindu pushups by using your knees instead of your toes.
• Focus on maintaining proper form throughout the movement.
• Rest when needed and gradually increase the number of repetitions as you progress.

The Bottom Line: The Power of Choice

Whether you choose Hindu pushups or normal push ups ultimately depends on your fitness goals and preferences. Hindu pushups offer a more comprehensive workout and enhance flexibility, while normal push ups provide a targeted focus on the upper body. By understanding the differences and benefits of each variation, you can tailor your training to meet your specific needs.

Frequently Asked Questions

Q1. Which is more difficult: Hindu pushups or normal push ups?
A1. Hindu pushups are generally more challenging due to their continuous flow and increased range of motion.

Q2. Can I do Hindu pushups every day?
A2. It’s not recommended to perform Hindu pushups every day, as it can lead to overuse injuries. Aim for 2-3 sessions per week.

Q3. What are the benefits of Hindu pushups for women?
A3. Hindu pushups strengthen the core, improve flexibility, and promote overall body conditioning.