Kneeling Pseudo Planche Push Up

Muscles worked

Setup

1. Start in a quadruped position with hands placed slightly wider than shoulder-width apart.
2. Rotate your hands outward so fingers point toward your feet or to the sides to reduce wrist strain.
3. Walk your knees back until your body forms a straight line from head to knees, engaging your glutes.
4. Lean your torso forward so your shoulders are positioned significantly ahead of your wrists.

How to do it

1. Inhale as you lower your chest toward the floor, maintaining the forward lean throughout the entire descent.
2. Keep your elbows tucked close to your ribs rather than flaring them out to the sides.
3. Exhale as you push back up to the starting position, driving through the heels of your palms.
4. At the top of the movement, actively push the floor away to protract your shoulder blades into a 'hollow body' position.

Form checklist

• Keep shoulders forward of the wrists at all times.
• Maintain a slight posterior pelvic tilt to prevent the lower back from arching.
• Ensure the neck remains neutral by looking at a point on the floor slightly ahead of your hands.
• Fully lock out the elbows at the top of every repetition.
• Keep the core braced as if preparing for a punch.

Pro tips

• Focus on 'scapular protraction' at the top of the rep; imagine pushing your spine toward the ceiling to maximize serratus anterior engagement.
• The further forward you lean your shoulders, the more the load shifts from the triceps to the anterior deltoids.
• Squeeze your glutes and quads hard to create a rigid lever, preventing energy leaks through the hips.

Make it harder

• Increase the forward lean (planche lean) to create a more disadvantageous mechanical position.
• Transition to a full Pseudo Planche Push Up by lifting the knees off the ground into a high plank position.

Frequently asked

What muscles does the kneeling pseudo planche push up work?

The kneeling pseudo planche push up primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling pseudo planche push up?

The kneeling pseudo planche push up requires no equipment — just your body weight.

Is the kneeling pseudo planche push up good for beginners?

The kneeling pseudo planche push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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