CalisthenicsIn review

Hindu Push-Up

A flowing push-up that dips the chest forward from a pike and returns to the pike with straight arms.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Start in a push-up position with the feet a little wider than the hips.
Push the hips up and back into a pike, with the head between the arms.

Do the rep

Bend the elbows and move the chest down and forward, close to the floor, between the hands.
Continue forward and straighten the arms until the chest is up and the hips are low.
Keep the arms straight and push the hips up and back into the pike.

What counts as a rep

A rep counts when the chest passes close to the floor, the arms straighten with the chest up, and the hips return to the pike with straight arms.

One rep dips the chest forward from a pike to straight arms with the chest up, then pushes the hips back to the pike with straight arms.

Breathing

Inhale in the pike; exhale as the chest moves forward and up.

Cues

Move the chest close to the floor.
Keep the arms straight on the way back.
Move slowly and smoothly.

Common mistakes

Skipping the dip
What you seeThe chest stays high and the body moves straight from the pike to the top.
FixBend the elbows and move the chest close to the floor first.
The dip is the pressing part of the rep.
Bending the arms on the way back
What you seeThe elbows bend as the hips go back to the pike.
FixKeep the arms straight and push the hips back.
The straight-arm return is what makes this variant different from the dive-bomber push-up.

Stop the set if

Stop if you feel sharp pain.
Stop if the lower back or the shoulders feel pinched at the top.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_push_up, the closest Wave 1 record.
Skill tier intermediate: the flow from a pike through a low dip needs push-up strength and shoulder and spine mobility from months of training (rule 3). The CSV says beginner.
The CSV lists a bench as optional. The rep moves the chest along the floor between the hands, so the record drops it.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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