What To Know
- Indian push-ups, also known as “dand” or “Hindu” push-ups, are a variation of push-ups that originated in India.
- Traditional push-ups are a well-known exercise that involves lowering and raising the body from a plank position.
- Immediately push back up to the starting position, keeping your body in a straight line.
Push-ups are a fundamental bodyweight exercise that targets multiple muscle groups. However, there are different variations of push-ups, each with its unique benefits and challenges. In this blog post, we will explore the differences between Indian push-ups and traditional push-ups, comparing their muscle activation, techniques, and overall effectiveness.
Indian Push Ups vs Push Ups: A Brief Overview
Indian Push Ups
Indian push-ups, also known as “dand” or “Hindu” push-ups, are a variation of push-ups that originated in India. They involve a unique body movement that differs from traditional push-ups.
Traditional Push Ups
Traditional push-ups are a well-known exercise that involves lowering and raising the body from a plank position. They primarily target the chest, triceps, and shoulders.
Muscle Activation
Indian Push Ups
Indian push-ups primarily activate the following muscle groups:
- Chest
- Triceps
- Shoulders
- Core
- Glutes
- Hamstrings
The unique full-body movement engages multiple muscle groups, including the core and lower body, making Indian push-ups a more comprehensive exercise.
Traditional Push Ups
Traditional push-ups focus on the following muscle groups:
- Chest
- Triceps
- Shoulders
While they primarily target the upper body, traditional push-ups also engage the core to a lesser extent.
Techniques
Indian Push Ups
The technique for Indian push-ups is as follows:
1. Start in a plank position with your hands shoulder-width apart.
2. Lower your body by bending your elbows and touching your chest to the floor.
3. Immediately push back up to the starting position, keeping your body in a straight line.
4. Repeat for multiple reps.
Traditional Push Ups
The technique for traditional push-ups is as follows:
1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body by bending your elbows, keeping your body in a straight line.
3. Push back up to the starting position, squeezing your chest at the top.
4. Repeat for multiple reps.
Benefits
Indian Push Ups
- Increased core strength: The full-body movement engages the core, improving stability and balance.
- Improved flexibility: The deep stretch in the shoulders and hamstrings enhances flexibility.
- Enhanced cardiovascular health: The continuous movement can elevate the heart rate, providing cardiovascular benefits.
- Full-body workout: Indian push-ups work multiple muscle groups, making them a time-efficient exercise.
Traditional Push Ups
- Stronger chest and triceps: Traditional push-ups primarily target the chest and triceps, building upper body strength.
- Improved shoulder stability: They strengthen the shoulder muscles, promoting joint stability.
- Increased core activation: While not as significant as Indian push-ups, traditional push-ups still engage the core, improving overall stability.
Which Variation is Better?
The choice between Indian push-ups and traditional push-ups depends on your fitness goals and abilities.
- For beginners: Traditional push-ups are a good starting point due to their simpler technique.
- For intermediate or advanced fitness levels: Indian push-ups provide a more challenging and comprehensive workout.
- For core strength and flexibility: Indian push-ups are a superior choice.
- For upper body strength: Traditional push-ups are more effective for building chest and triceps strength.
Variations and Progressions
Indian Push Ups
- Incline Indian push-ups: Performed on an elevated surface, reducing the difficulty.
- Decline Indian push-ups: Performed on a lower surface, increasing the challenge.
- Plyometric Indian push-ups: Incorporating a clap at the top of the movement.
Traditional Push Ups
- Wide-grip push-ups: Performed with hands wider than shoulder-width apart, targeting the chest.
- Close-grip push-ups: Performed with hands closer together, emphasizing the triceps.
- Pike push-ups: Performed with the feet elevated, increasing the range of motion.
Recommendations: Embracing the Benefits of Both Variations
Indian push-ups and traditional push-ups offer unique benefits and challenges. By incorporating both variations into your fitness routine, you can target a wider range of muscle groups, improve your core strength, and enhance your overall fitness.
What You Need to Learn
Q: Which variation is more difficult, Indian push-ups or traditional push-ups?
A: Indian push-ups are generally considered more challenging due to their full-body movement and deep stretch.
Q: Can I do Indian push-ups if I have shoulder pain?
A: Consult a medical professional before performing Indian push-ups if you have any shoulder pain or injuries.
Q: How many reps of Indian push-ups should I do?
A: Aim for 8-12 repetitions per set, depending on your fitness level. Start with a lower number and gradually increase as you get stronger.
