Pseudo Planche Push-Up

Muscles worked

Setup

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Rotate your hands outward so your fingers point toward the sides or slightly backward to alleviate wrist pressure.
3. Lean your entire body forward until your shoulders are well in front of your wrists, shifting your weight onto the tips of your toes.
4. Engage your core and glutes to create a 'hollow body' position, pushing through your upper back to protract your shoulder blades.

How to do it

1. Inhale and lower your chest toward the floor while maintaining the forward lean; do not let your shoulders drift back toward your wrists.
2. Keep your elbows tucked close to your ribcage and your forearms as vertical as possible throughout the descent.
3. Exhale as you push back to the starting position, focusing on driving through the base of your palms.
4. At the top of the movement, actively push the floor away to fully protract the scapula before starting the next rep.

Form checklist

• Maintain a straight line from head to heels; do not let the hips sag or the lower back arch.
• Ensure the shoulders remain consistently in front of the wrists during both the eccentric and concentric phases.
• Keep the elbows pointing back rather than flaring out to the sides.
• Maintain a locked-out knee position and squeezed glutes to stabilize the posterior chain.

Pro tips

• Think about 'pushing the floor toward your feet' to maximize the recruitment of the anterior deltoids and serratus anterior.
• Film yourself from the side to ensure your lean angle doesn't decrease as you fatigue, which is a common way the body tries to make the move easier.

Make it harder

• Elevate your feet on a bench or box to shift more body weight onto the shoulders and chest.
• Increase the forward lean by moving your hands closer to your waistline while keeping your feet in place.

Frequently asked

What muscles does the pseudo planche push-up work?

The pseudo planche push-up primarily targets the pectorals, and also works the biceps, deltoids, forearms, grip muscles, hamstrings, quadriceps, and triceps as secondary muscles.

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

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

Is the pseudo planche push-up good for beginners?

The 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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