The 100 Push Up Challenge Week 21 – More Than Lifting

The 100 Push Up Challenge Week 21

In the 100 Push Up Challenge Week 21 we bring in another fresh push up variation into the mix, Hindu Push Ups. This is a weekly challenge running all year, starting very basic, and building to super extreme!

Yo yo yo!


Rhys here and this week we are doing a complex and very effective push up variation, Hindu Push Ups!

The range of motion in this exercise is huge. You move much further than a regular push up.

I mean, you aren't going anywhere, but you start in a Downward Dog, move to Cobra and back -  if you know your yoga . . . 

If you have missed any of the previous weeks, find them all here on the 100 Push Up Challenge Page.

The 100 Push Up Challenge Week 21

The Workout

Set 1 - 20 Hindu Push Ups

Set 2 - 20 Pseudo Planche Push Ups

Set 3 - 20 Lateral Leg Push Ups Push Ups

Set 4 - 20 Alligator Crawl Push Ups

Set 5 - 20 Shoulder Tap Push Ups​

How To Do Hindu Push Ups

Hindu Push Ups are a strange one. If you have never tried these push ups before, you might need to try them a few times just to get comfortable with them.

You set up like a Pike Push Up, in a nice high triangle.

Lower yourself to the ground as normal, but when you get down Dont Stop There!

Look forwards and bend your back to get your chest down to the floor. Push through as if you were squeezing under your elbows.

Finish with your hips on the floor and head high in a Cobra position (Yoga term) with your arms straight.

To get back to the starting point, you want to reverse the movement, legs straight, get your hips high and lower your chest and chin to the floor.

Then straighten your arms to push back to the Pike Push starting point in a nice high triangle.

Sign Up And Join The Challenge!

Sign Up below and join the 100 Push Up Challenge, to make sure you never miss a week.

Each week a new challenge comes out, with a fresh push up variation, another step closer to those big boys like 90 Degree Push Ups and Planche Push Ups.

Plus you get my Foundation Workout too as a free bonus, with complete exercise guide and warm up included.

Catch you next week!

About the Author

Hey, I'm Rhys and I'm the Coach at MoreThanLifting I am a gymnast, calisthenics enthusiast and personal trainer. I help people get into great shape with bodyweight strength and skill training.

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