10 Best Modified Hindu Push-up Alternatives for Home Workouts

The Modified Hindu Push-up is done standing. Ranked closest by our scoring: the Chest Dip On Straight Bar, the Push And Pull Bodyweight and the Push-up On Lower Arms.

Modified Hindu Push-upWatch the Modified Hindu Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Modified Hindu Push-up

The steps for the Modified Hindu Push-up itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders, core · Bodyweight · Intermediate · Compound

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
  2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
  3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
  4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Modified Hindu Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Modified Hindu Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Chest Dip On Straight BarPlay demonstration

    1. Chest Dip On Straight Bar

    91% match

    Pectorals · Intermediate · Compound

    The same equipment, done hanging instead.

    • Bodyweight
    How to perform it
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Modified Hindu Push-up
    • Equipment: bodyweight only, the same as the Modified Hindu Push-up
    • Body position: hanging, not standing
  2. Push And Pull BodyweightPlay demonstration

    2. Push And Pull Bodyweight

    91% match

    Pectorals · Intermediate · Compound

    The same equipment, done lying face down instead.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Modified Hindu Push-up
    • Equipment: bodyweight only, the same as the Modified Hindu Push-up
    • Body position: lying face down, not standing
  3. Push-up On Lower ArmsPlay demonstration

    3. Push-up On Lower Arms

    91% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Modified Hindu Push-up
    • Primary muscle: pectorals, the same as the Modified Hindu Push-up
    • Equipment: bodyweight only, the same as the Modified Hindu Push-up
    • Body position: lying face down, not standing
  4. Drop Push

    4. Drop Push

    91% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Modified Hindu Push-up
    • Equipment: bodyweight only, the same as the Modified Hindu Push-up
    • Body position: lying face down, not standing

  7. 7. Push-up

    91% match

    Pectorals · Intermediate · Compound

  9. 9. Pushups

    90% match

    Pectorals · Beginner · Compound

Why You Might Need a Modified Hindu Push-up Alternative

You may substitute the Modified Hindu Push-up due to shoulder pain, limited mobility, or a need to scale intensity for progressive overload. The Hindu pattern emphasizes scapular protraction and deep horizontal adduction; if you feel impingement, switch to incline variations to reduce peak shoulder flexion. For unilateral strength or to correct imbalances, choose archer or single-arm progressions to increase pectoral loading while keeping the elbow at about 45 degrees. For mobility work, use the dive bomber with a smooth hip hinge to preserve thoracic extension and reduce stress on the glenohumeral joint. Each swap alters the moment arm and muscle activation profile, so pick the variant that preserves chest stimulus without compromising joint mechanics.

Modified Hindu Push-up FAQ

What muscles does Modified Hindu Push-up (male) work?

It primarily targets the pectoralis major (sternal and clavicular heads), anterior deltoids, and triceps while engaging the serratus anterior through scapular protraction. Keep hips low and drive through the palms to emphasize chest loading and maintain thoracic extension for proper biomechanics.

What is the best bodyweight alternative to Modified Hindu Push-up (male)?

The Dive Bomber (traditional Hindu push-up) is the closest bodyweight alternative because it preserves the dynamic shoulder travel and horizontal adduction pattern. Cue to lead with the chest, maintain a long thoracic spine, and push through your palms to bias pec activation while protecting the shoulders.

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