If you have bored with doing simple pushups which everyone is doing out there and you have come to a point where those pushups looks too easy and boring for you so it’s time to move on and breakup with those regular Pushups . so you need to Give a try yourself with this Amazing style of Indian Push up “Hindu Pushups / Dive Bomber Pushups”.
Hindu pushup / Dive Bomber Pushups / Sapata exercise are a great substitute to your regular pushups and will work as a game changer in muscle building and body flexibility. Due to its full body compound movements, it’s a complete package with better muscle strength, power and endurance.
Hindu pushups is a Amazing Complete upper body exercise that works well on your Pectoral (Chest muscles), Deltoids (Shoulders), Triceps, Serratus anterior, subscapularis, hip (Glutes) and spine flexor, erector spine, etc
You can also incorporate Indian Style of Squats (Baithak) to get the all dand baithak benefits and strengthen your Legs (Thighs, Glutes, Hamstrings)
History Of Hindu Pushups/ Dive Bomber Pushups
Hindu pushups are a type of pushup which got its name because of its huge popularity within Desi Indian wrestlers and Indian Style of martial arts.
Desi Indian wrestlers are performing Hindu pushups for centuries to maximize their power and strengthen their upper body. Even Bruce Lee also used to do Hindu pushups in his training regime and called them “Dands”.
These dand Exercise benefits Made him a Legend for centuries which gave him extreme level of power.
Hindu Pushups results Can really Make You Stand Out of the crowd.
A legendary and greatest Indian wrestler of all time “The Great Gama” used to perform 3000 Hindu pushups and 5000 Hindu squats daily. And amazed everyone with his Strength and Power.
all the legendary Indian Pehlwans like Dara Singh, Randhawa, Great Gama , Master Chandgi Ram. Use to do thousands of Hindu Pushups to increases their strength, power and endurance.
And all of them remain undefeated in their entire life.
Hindu Push ups Vs Regular Pushup? Which is best?
The Reason that makes it different from any other version of pushup is movement. It doesn’t just concentrate on eccentric movement. But it focuses on both eccentric and concentric in a single exercise, this gives your body an excellent stimulation for better development for stronger joints, and muscle development and maintaining better Posture.
Hindu push ups muscles worked?
As compared to regular pushup, Hindu pushups aren’t concentrating majorly on Chest Pectoral muscle.
Instead, Hindu pushup is an incredible exercise to develope stronger
pectoral chest muscles , shoulders, , arms, core(abdominal), and spine.
As you move from the downward dog position to upward dog position, you are also lubricating your joints, These Indian push up opens up your pectoral muscles, erector spine, hip joints. This will aid in better mobility and better strength.
Hindu pushup is a perfect combination of strength and flexibility and that’s what makes it perfect for the modern lifestyle.
Hindu pushup is a great exercise option for the rehabilitation and diseases as well,
While standard pushup position concentrates mainly on improving the appeareance and muscle developement and strength of chest, shoulders, and triceps,
Hindu Push Ups advantages also helps in improving greater spine flexibility, body posture, stronger joints, better endurance and cardiovascular health.
Hindu Pushups also helps in making muscle and mind connection, which is a very popular terms is being used these in Bodybuilding Industry.
How to do Hindu Pushups ?
The Hindu push-up starts from the “downward dog” yoga position and transitions to a “cobra pose” position.it is very similar to Surya Namskar.
It is also known as a Hanuman pushup, judo pushup, or dive bomber push-up. It is common in Indian physical culture and Indian martial arts, particularly Pehlwani.
Let’s learn how to perform Hindu Pushups Workout
Step By Step.
- Get into the pushup position with your feet Shoulder width apart.
- Keep your core area tight and back straight and tight.
- Push your torso backward and move your butt up to form an inverter V. or you can say that get your body into downward dog position.
- Bend your elbows to move your upper chest close to the ground while still keeping the butt up.
- Now drop your butt down, so that your body will be in a straight line.
- Straighten your arms and push your chest in the upward direction, forming an Upward-Facing Dog Position in yoga.
- Make sure to keep your chest forward and keep your throat open. Shoulders blades pulled together with legs staying tight and active.
- Now push your torso back in the starting position and repeat the movement 15 times to complete a set
Benefits Of Hindu Pushups
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These Hindu Pushups are my personal favourite since my childhood because to its unique movement, qualities and benefits. This style of pushup stabilizes and strengthens joints, core, shoulder, works on more muscle than any other pushup version and they have been favourite of Indian Desi Pehlwans to incorporated in their strength training for centuries.
1# Improves flexibility
Hindu pushup is not just another form of pushup which builds muscle but it’s a combination of two strong yoga poses mostly perfomedin yoga which helps to build muscle and strength alongwith mobility, flexibility and core strength
By upward facing dog position and downward dog facing position.
As We all know that practicing yoga can improve body flexibility, practicing both upward facing dog position and downward dog facing position in a single exercise will enhance the flexibilty of your spine . Practicing this movement will help flowing spinal fluid which will helps in maximum lubrication between vertebrates.
You will experience stronger and flexible spine, hip joint and shoulders rotator blades. This will make you less prone to any injury.
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2# Excellent compound exercise
Once we specify the number of muscle groups you are working on with the help of Hindu Pushups, we guarrantee you won’t be able to stop yourself from performing this awesome pushup version.
Hindu pushup works for your lower body and upper body both; it works from your front to back. How? It’s because of its eccentric and concentric range of motions. Most of the compound exercise works seperateley for upper body or lower body.
But Hindu pushups gives you a complete body movement to train Chest, Arms, Shoulders, Back, Core, from all around the corners.
That’s the reason behind why ancient wrestlers and professional fighters used to perform thousands of Hindu pushups to get Power, Strength, and Endurance.
We will be discussing the number of muscles get affected while performing Hindu pushups in the later phase of this article.
3# No Equipment Required
All pushups types are versatile, can be done anywhere that means you don’t need to have any equipment or a gym membership.
All you need is your own body and floor.
Versatility is a quality that can help you with attaining the regularity. Persistence is a key to success and with no requirement to any equipment, you are promoting yourself towards a better lifestyle.
4# More power
Engaging More muscle at once in single exercise is the key to more powerful body, with Hindu Pushup you are works on multiple joints and multiple muscle groups at the same time.
The muscle that you can train at once with Hindu pushups are- Pectoral (Chest muscles), Deltoids, Latissimus dorsi, erector spine, triceps, Serratus anterior, subscapularis, abdominals, glutes Maximus, hamstrings.
Additionally, your body will become more flexible which will ultimately help to minimize the risk of injuries.
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Improved strength mobility is the main goal to hit the gym daily, endurance should not be linked to the number of miles you can run or the maximum weight you can perform Deadlift with.
Improving endurance should be an indivisuals number one priority this is something to challenge yourself daily and become better than you were before. Hindu pushup has a strong ability of improving your endurance through working on many and different muscle groups in one single exercise.
Hindu pushup is a compound exercise that will improve the quality of your overall lifestyle because it helps to build strong spinal muscle which is going to help your Deadlift, Bench-press or any other exercise by improving your back muscle density and body’s flexibility.
Read more: How To Improve Endurance With Burpees.
6# Stronger spine
I had a weak spine since my childhood, I had a slip disc problem when I was only 16. This weak spine always became a hurdle in my life it also bother me every time I put myself into any back workout sessions. I could not Deadlift more than 170 lbs due to my weak spine.
One day I decided to do Hindu pushup on daily basis, and very soon I reached the peak of 500 Hindu pushup in a day. Now I could Deadlift at more than 450 pounds. Need any other reason to start doing a hindu pushup.
Upward facing dog position and downward dog facing position are two yoga positions that concentrate on stronger and flexible spine.
If you are struggling with the low flexibility of your spine then it’s time to start performing hindu Pushups on regular basis. Hindu pushup will work on the overall development of the spine and, back muscles, hip joint.
Hindu pushup can be a great tool to prevent lifestyle diseases. Lifestyle diseases are any kind of illness occurred due to today’s lifestyle. People these days are very busy with their sedentary lifestyle and all day sitting work.
People have been eating unhealthy food, sitting in the same posture for long hours, walking less and pollution are some of the reason for lifestyle diseases.
Lifestyle diseases can be corrected with regular exercises and keeping your heart health at its best . Those who are too busy to exercise regularly and cant go to gym
Practice this single exercise with better posture, for physical strength and cardiovascular health. One of the common lifestyle diseases is slumpy-posture.
Slumpy-posture syndrome: slumpy posture occurs due to long hours of sitting in the office for computer work.
Many of my clients have been complaining about back pain due to long hour sitting. Additionally, people are experiencing a change in their posture due to working long hours at the same place.
Hindu pushup can be a great exercise to your posture problems. Its upward dog posture and downward dog posture will correct your body with better posture and stronger spine. Regular use of Hindu pushups also resulted in a reduction of back pain as well.
How To Get Maximum Benefits Of Hindu Pushups?
- Full Range Of Motion
- Proper Rest Or 8 Hours of Sleep
- Must Be Done between 3 to 4 times in week