Which muscles does the hindu push up (dand) work?

The hindu push up (dand) mainly works your chest and shoulders. It also involves your triceps and lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hindu push up (dand) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hindu Push Up (Dand): how to do it and muscles worked

The hindu push up (dand) mainly works your chest and shoulders, with help from your triceps and lower back. You need bodyweight (no equipment).

Muscles worked

Main

Helping

How to do the hindu push up (dand)

1
Start in a pike position with hips high, feet wider than hips, and hands slightly wider than shoulders. Keep your arms straight and your head between your arms.
2
Bend your elbows and swoop your chest down and forward close to the floor, then press into an upward-facing dog position. Reverse the path back to the pike.
3
Breathe in as you swoop down and out as you push up. Move in one smooth flowing wave and keep your pace steady.

Form tip: Do not crank your lower back in the up-dog position; stay gentle on your back and keep your thighs lifted if it feels pinchy.

Common questions

Which muscles does the hindu push up (dand) work?: The hindu push up (dand) mainly works your chest and shoulders. It also involves your triceps and lower back.
What equipment do I need for the hindu push up (dand)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hindu push up (dand) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.