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Exercise Benefits With Proper Form & Technique

Hindu Push-up / Dands

through 8 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, DeltoidsMuscle
synergists:TrapeziusMuscle, Rectus AbdominisMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Cardio
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • you have to go into the hollow-back for this exercise
  • if you have problems with your back, leave out this one

Starting Position

  • place your hands and feet about shoulder width apart on the ground
  • the limbs are stretched out
  • lift your bottom, so that your body builds a Ʌ
  • keep the back straight
  • hold the head in extension to the spine

Correct Execution

  • now bend your arms
  • your hips and upper body sink down until you reach a horizontal position above the ground
  • in the same movement you push through your arms, keep the hip down
  • your chest and sight are pointed forwards now, the head is pulled to the neck
  • the back is arched
  • afterwards, push the bottom back up again
  • move right on to the next repetition