Hindu Pushups vs Normal Push-ups: Which Reigns Supreme in Building Strength and Endurance?

Are you looking to take your pushup game to the next level? You’ve probably heard of the classic pushup, but have you ever encountered the Hindu pushup? This dynamic exercise is gaining popularity, but many wonder how it stacks up against the traditional pushup. In this blog post, we’ll dive deep into the world of Hindu pushups vs normal pushups, comparing their benefits, drawbacks, and how to incorporate them into your workout routine.

Understanding the Basics

Before we delve into the differences, let’s define each exercise:
Normal Pushups: A classic bodyweight exercise where you lower your chest towards the ground and push back up, engaging your chest, shoulders, and triceps.
Hindu Pushups: A dynamic, flowing movement that involves a forward-backward motion, engaging multiple muscle groups, including the chest, shoulders, triceps, core, and back.

The Benefits of Normal Pushups

Normal pushups are a staple exercise for a reason. They offer numerous benefits:

• Strengthens the Upper Body: Primarily targets the chest, shoulders, and triceps, building strength and muscle mass.
• Engages the Core: Requires core engagement for stability and balance.
• Improves Functional Strength: Mimics everyday activities like pushing open doors or lifting objects.
• Versatile: Can be modified for different fitness levels, from beginners to advanced athletes.

The Benefits of Hindu Pushups

Hindu pushups, while more complex, offer a unique set of benefits:

• Increased Range of Motion: The flowing, forward-backward motion increases flexibility and mobility in the shoulders and back.
• Enhanced Core Strength: The dynamic movement requires constant core engagement for stability and control.
• Improved Cardiovascular Health: The continuous motion elevates heart rate, providing a cardiovascular workout.
• Full-Body Engagement: Works multiple muscle groups simultaneously, making it a time-efficient exercise.

The Drawbacks of Normal Pushups

While normal pushups are great, they have some drawbacks:

• Limited Range of Motion: The movement is relatively static, focusing primarily on the chest and shoulders.
• Can Be Boring: The repetitive nature of the exercise can become monotonous.
• May Not Be Suitable for Beginners: Requires a certain level of strength and stability.

The Drawbacks of Hindu Pushups

Hindu pushups, though beneficial, also have some downsides:

• Difficult to Master: Requires coordination and practice to execute properly.
• Higher Risk of Injury: Improper form can lead to strain on the shoulders, wrists, or back.
• May Not Be Suitable for Everyone: Individuals with shoulder or back issues should consult with a healthcare professional before attempting.

Which One Should You Choose?

Choosing between Hindu pushups and normal pushups depends on your fitness goals and experience level:
Choose Normal Pushups If:

• You’re a beginner.
• You want a simple, effective exercise.
• You’re focusing on building strength in the chest, shoulders, and triceps.

Choose Hindu Pushups If:

• You’re looking for a more challenging exercise.
• You want to improve your flexibility and mobility.
• You want a full-body workout.

Incorporating Both Exercises into Your Routine

The best approach is to incorporate both Hindu pushups and normal pushups into your workout routine. This provides a well-rounded approach to upper body strength, flexibility, and cardiovascular health.
Here’s a sample workout routine:

• Warm-up: Dynamic stretching, such as arm circles and shoulder rolls (5 minutes)
• Normal Pushups: 3 sets of 10-12 repetitions.
• Hindu Pushups: 3 sets of 8-10 repetitions.
• Cool-down: Static stretching, holding each stretch for 30 seconds (5 minutes)

Mastering the Technique

Proper form is crucial for both Hindu pushups and normal pushups to maximize benefits and minimize injury risk.
Normal Pushup Technique:
1. Start in a plank position with hands shoulder-width apart.
2. Lower your chest towards the ground, keeping your body in a straight line.
3. Push back up to the starting position.
Hindu Pushup Technique:
1. Start in a plank position with hands shoulder-width apart.
2. Lean forward, arching your back and bringing your chest towards the ground.
3. Push off the ground, extending your arms and hips back to the starting position.
4. Repeat the forward-backward motion, maintaining a smooth, flowing movement.

The Final Push: Choosing Your Path

Ultimately, the choice between Hindu pushups and normal pushups comes down to your personal preferences and fitness goals. Both exercises offer unique benefits and can contribute to a well-rounded fitness routine. Start with basic versions of each exercise and gradually progress as you gain strength and experience.

Answers to Your Most Common Questions

Q: Are Hindu pushups better than normal pushups?
A: There’s no definitive answer, as both exercises have their own advantages and disadvantages. The best choice depends on your individual goals and fitness level.
Q: Can I do Hindu pushups if I have shoulder problems?
A: If you have shoulder issues, it’s crucial to consult with a healthcare professional before attempting Hindu pushups. They may recommend alternative exercises or modifications to reduce the risk of injury.
Q: How often should I do Hindu pushups?
A: You can incorporate Hindu pushups into your workout routine 2-3 times per week, allowing for rest days for muscle recovery.
Q: Are Hindu pushups good for weight loss?
A: While Hindu pushups can contribute to overall fitness, they are not a primary weight loss tool. For weight loss, you need to create a calorie deficit through diet and exercise.
Q: What are some alternatives to Hindu pushups?
A: If you find Hindu pushups too challenging, consider alternatives like:

• Diamond pushups: A variation of normal pushups with hands close together.
• Decline pushups: Performed with your feet elevated, increasing the challenge.
• Incline pushups: Performed with your hands elevated, making the exercise easier.

By understanding the differences between Hindu pushups and normal pushups, you can choose the right exercises to help you achieve your fitness goals. Remember to prioritize proper form and listen to your body to avoid injuries. Embrace the challenge, and enjoy the journey to a stronger, more flexible you!