PushBW
A flowing push-up variation moving from a downward-dog-like pike position, diving the chest through toward the floor, and finishing in an upward-dog/cobra extension — builds shoulder mobility and pressing strength through a large range of motion, rooted in traditional Indian wrestling conditioning.
Demo: Bodyweight training demo
Sets
3
Reps
10-15
Rest
1 min
Contraindications
Limited shoulder/hip mobility — reduce range of motion until mobility improves.Setup
Start in a pike position, hips high, hands and feet on the floor forming an inverted V.
Execution
- 1Dive the chest down and forward in an arcing path close to the floor
- 2Continue the arc until the chest rises and the hips lower, ending in an upward-facing stretch
- 3Reverse the path back to the starting pike position
- 4Keep the motion fluid and continuous
Key cues
- Dive low, then swoop up
- Keep the motion smooth, not jerky
- Let the hips and shoulders move through their full range
- Exhale as you press up into the cobra position
Common faults
- Rushing the dive, skipping the low point of the arc
- Limited hip/shoulder mobility cutting the range short
- Losing control on the reversal
- Sagging the low back at the top stretch
Tweaks
- Slow the tempo for a mobility-focused version
- Add a pause at the bottom of the dive
- Progress to Hindu push-ups with feet elevated for more difficulty
Regressions
Progressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid
Secondary: Core, Hip Flexors, Shoulders (Mobility)
Sources
- Hindu push-up traditional wrestling conditioning - general reference
- Mobility-focused push-up variations - Squat University shoulder content
Attribution: Traditional Indian wrestling (Pehlwani) conditioning canon