Name: The Ancient Antidote to Modern Chair Posture
Uploaded: 2026-01-25T14:07:42.000Z
Duration: 4 min 26 s
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Push ups and bench press will build impressive chest and shoulders.

But I often see men sacrificing their mobility and their posture in the pursuit of muscle.

This is until we learn that overly tense and stiff muscles are the worst qualities we can develop.

The Hindu push up is a far better option for those that want to gain or maintain mobility while still developing the shoulders.

Now we know that modern day living is pulling our shoulders forward.

It's rounding our spine and stiffening up our hips and our backside.

The Hindu push up beautifully combats this.

The wave like nature of this movement ties together flexibility, strength and athleticism.

The shoulders are taken through a deep range of motion and are stimulated at different angles.

The hamstrings, hips and calves get a potent stretch at the start of each rep in a downward dog style position.

Downward dog is often looked at as a yogi, almost feminine style stretch.

Ironically, it's men that could use this the most, but

they don't necessarily need to go do an hour long yoga class.

Men have been using Hindu push ups for hundreds, if not thousands of years.

Various martial arts, parkour and ancient Indian wrestlers all used Hindu push ups to develop athletically coordinated bodies that are not missing mobility.

The thing about human movement, especially athleticism, is that it always integrates the upper and lower halves of the body.

That's why laying on your back and pressing a bar will develop your chest, but

probably take you further away from athleticism.

The connection of the lower and upper body is through the torso.

That stiff spine that we develop from too much sitting is taken into extension in the Hindu push up.

The downward dog helps you develop thoracic extension.

This is the antithesis of the hunchback posture.

While the end of the movement puts you in global extension, which is something that we don't do too much of as we age.

And if you let your head lead this movement, looking first down at the ground and then up to the sky at the finish, we strengthen the vestibular system.

This is that part of the body that's responsible for spatial awareness and coordination.

This simple act of inverting the body as we raise the hips and then doing the opposite as we raise the head can have some extreme anti aging effects on our body.

In fact, I recently saw that gymnasts live longer than any other athlete.

Some speculate it's because of the inversions in extreme body awareness.

Point A, downward dog position, hips as high in the air as you can get them.

Point B, cobra position with the hips low, head high and arms fully extended.

The lower to the ground you transition from point A to point B, the harder the movement gets, which makes it easily scalable.

Get acquainted with simply moving with straight arms from point A to B back and forth.

Then play with bending the elbows on the way towards your cobra.

Once you can stay quite low to the ground, start playing with how low you can stay.

On the way back out to your downward dog, it's significantly harder.

You can even elevate the hands to allow you to go way deeper through the transition.

The mobility magic here is that for stiffer guys, moving in and out of these two positions will get you deeper than long holds.

The strength magic is that you get all pressing angles.

It may not give you the pec pump you're used to in pushups or bench, but

Different parts of the delts and all the muscles that stabilize and move your shoulder blades have to work incredibly hard to create this complex movement.

We've been seeing the incredible effects of doing low intensity exercises daily.

100 into squats, submaximal push ups, hang jump rope.

It's a simple reminder of what you want your body to be capable of.

Imagine the extra room you'll create in your hamstrings.

The spine mobility that comes from not simply stretching, but

moving with intention through these huge ranges of motion.

The ankles, rotator cuff, shoulder blades and neck all getting some necessary attention we miss with gym exercise.

Blood flow, lymph movement, vestibular stimulation.

So should you sub these in for the daily push ups you're already doing to get that extra mobility you need?

Maybe I'm not here to tell you what to do, but

if you're like me and overdid the strength training, creating lots of stiffness, you know really shouldn't be there.

Then follow your intuition, drop the ego and do some Hindu push ups.

If you want to take your mobility to the next level, check out our master Mobility program.