Videos
Instructions
- Start in a push-up position with hands placed lower near the waist.
- Lean your shoulders forward past your wrists to engage the shoulders.
- Keep your body straight and core tight.
- Lower your chest towards the ground under control.
- Push back up to the starting position while maintaining the lean.
Technical Tips
- Keep elbows close to the body to protect shoulders.
- Maintain forward lean throughout the movement.
- Engage your core to prevent lower back sagging.
- Distribute weight evenly on hands and fingers.
Breathing Tips
- Inhale slowly as you lower down.
- Exhale with control as you push back up.
- Maintain steady breathing to avoid losing tension.
Medical restrictions
- Shoulder impingement or instability
- Wrist pain or carpal tunnel syndrome
- Lower back injuries
- Elbow tendinitis
Description
The pseudo planche push-up is an advanced bodyweight exercise that builds impressive strength in the chest, shoulders, triceps, and core. Unlike a standard push-up, this variation requires you to lean your body forward, shifting the load toward the shoulders and increasing the demand on stabilizing muscles. This forward lean mimics the mechanics of the planche, making it an essential progression for athletes and calisthenics practitioners working toward that goal. By keeping your hands closer to the waistline and leaning forward, the pseudo planche push-up intensifies shoulder and core activation, while still engaging the chest and triceps. Beyond muscle development, this exercise trains balance, coordination, and body control. It also improves scapular stability and enhances pushing strength across multiple planes of movement. Ideal for athletes, gymnasts, and fitness enthusiasts seeking functional strength, the pseudo planche push-up requires no equipment and can be performed anywhere. Due to its complexity, it is recommended only for those with a strong foundation in push-up variations and proper joint stability. Practicing consistently will not only improve pushing power but also prepare the body for advanced calisthenics skills such as the planche. As a challenging, high-level movement, it delivers both strength and skill-building benefits in one exercise.
What muscles do pseudo planche push-ups work?
Pseudo planche push-ups primarily target the chest, shoulders, triceps, and abs, while also engaging stabilizing muscles like the serratus anterior and lower back.
Are pseudo planche push-ups good for building shoulder strength?
Yes, pseudo planche push-ups are highly effective for building shoulder strength because the forward lean places a greater load on the anterior deltoids compared to regular push-ups.
How do I progress to a full planche push-up from pseudo planche push-ups?
To progress from pseudo planche push-ups to a full planche push-up, gradually increase your forward lean, strengthen your core and shoulders, and incorporate planche holds and other progressions into training.
Are pseudo planche push-ups safe for beginners?
Pseudo planche push-ups are considered an advanced exercise and not recommended for beginners. It is better to master standard push-ups and progressions like pike push-ups and archer push-ups first.
Do pseudo planche push-ups help with calisthenics skills?
Yes, pseudo planche push-ups are a foundational calisthenics exercise that develops the pushing strength, core control, and balance needed for advanced skills such as the planche and handstand push-ups.