Pseudo Planche Push-up
Master the Pseudo Planche Push-up. This advanced bodyweight exercise builds incredible chest, shoulder, and triceps strength, perfect for planche
Description
A pseudo planche push-up is a variation of the standard push-up where hands are positioned closer to the waist, putting more emphasis on the shoulders and upper body.
How to Do Pseudo Planche Push-up
- 1Setup
Begin in a high plank position with your hands placed slightly wider than shoulder-width, fingers pointing backward or angled slightly outward, positioned closer to your hips than a standard push-up.
- 2Setup
Ensure your body forms a straight line from head to heels by engaging your core and glutes, maintaining a rigid plank position.
- 3
Lean your entire body significantly forward, bringing your shoulders past your fingertips and feeling tension build in your wrists and forearms.
- 4
Keeping your elbows tucked close to your body, slowly lower your chest towards the floor while maintaining the pronounced forward lean.
- 5
Press powerfully through your palms to push your body back up to the starting position, ensuring the forward lean is maintained throughout the entire ascent.
Tips
- Always warm up your wrists thoroughly with rotations and stretches before attempting this exercise, as they bear significant load.
- Focus on maintaining the forward lean from start to finish; the more you lean, the more challenging and effective the exercise becomes for planche development.
- Keep your elbows tucked tightly against your torso throughout the movement to maximize triceps and anterior deltoid engagement and protect your shoulders.
- Actively engage your core and glutes to prevent your hips from sagging and maintain a straight body line, ensuring full body tension.
Common Mistakes
- ×Not leaning forward enough reduces the effectiveness of the exercise; actively push your shoulders past your fingertips to properly load the target muscles.
- ×Flaring your elbows out to the sides can strain your shoulders; keep your elbows tucked close to your body, pointing backward.
- ×Allowing your hips to sag or arching your lower back indicates a lack of core engagement; keep your core tight and maintain a straight line from head to heels.
Variations
Archer Push-up
Master the archer push-up, an advanced bodyweight exercise to build incredible chest, triceps, and shoulder strength with a challenging unilateral push.
Lay Down Push-up
Master the Lay Down Push-up, a powerful bodyweight exercise to build chest, shoulder, and tricep strength.
Push-Up Plus
Enhance your push-up with the Push-Up Plus, specifically targeting the serratus anterior for shoulder stability and overall chest, shoulder, and triceps
Related Exercises
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Push Up
Master the classic push-up to build chest, shoulder, and triceps strength. This fundamental bodyweight exercise improves upper body endurance and core
Elevanted Push-Up
Elevated Push-Ups target your upper chest and shoulders more intensely than standard push-ups.
Twist Push-up
Master the twist push-up for a dynamic challenge, building chest and core strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Pseudo Planche Push-up in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free