Pseudo Planche Push-Up

Technique

The pseudo planche push-up is a push-up performed with the hands placed beside the hips, fingers turned out or back, and the body leaned forward so the shoulders sit well in front of the hands. The forward lean shifts much more of the load onto the front delts and asks the core and biceps tendons to work hard, which makes it a staple progression toward the planche. Keep the body rigid, maintain the forward lean throughout, and lower until the chest is just above the floor.

Steps

1. Start in a push-up position with the hands beside the lower ribs or hips, fingers turned outward
2. Lean the body forward until the shoulders are well in front of the hands
3. Brace the core and squeeze the glutes to keep the body straight
4. Lower the chest toward the floor while keeping the forward lean
5. Press back up to straight arms without losing the lean, protracting the shoulders at the top

Common mistakes

• Losing the forward lean as you lower
• Letting the hips sag or pike upward
• Leaning further than the wrists can tolerate, causing wrist pain

Variations

• Pseudo planche push-up on parallettes to reduce wrist strain
• Elevated-feet pseudo planche push-up for more load
• Pseudo planche lean hold without the push-up

FAQ