Pseudo Planche Push-up
Description
The pseudo planche push-up is a push-up with hands placed further back toward the hips (fingers pointing to the sides or backward) and a forward lean over the hands. This shifts more load to the anterior deltoids and mimics the planche position. It is a key progression toward the full planche.
Equipment Required
Pseudo Planche Push-up Instructions
- Get into a push-up position. Place your hands beside your hips rather than your shoulders — fingers pointing sideways or backward.
- Lean your body forward so your shoulders are in front of your hands.
- Lower your chest toward the floor while maintaining the forward lean.
- Press back up.
- The forward lean dramatically increases shoulder demand.
- Start with a slight lean and progress to more forward lean over time.
- Aim for 5 to 10 reps per set.
- This is a planche progression exercise — requires patience.
Pseudo Planche Push-up Form & Visual
Pseudo Planche Push-up Benefits
- Key planche progression exercise
- Builds anterior deltoid and chest strength
- Develops straight-arm strength foundations
- No equipment needed
- Progressive by adjusting lean angle
- Builds toward advanced calisthenics skills
Pseudo Planche Push-up Muscles Worked
- Anterior deltoid (heavy)
- Pectoralis major
- Triceps brachii
- Core (heavy stabilizer)
- Serratus anterior
- Biceps brachii (straight-arm component)
Pseudo Planche Push-up Variations & Alternatives
- Standard Push-Up
- Planche Lean
- Tuck Planche
- Pike Push-Up
- Frog Stand
- Full Planche Push-up
- Twist Push Up
- Suspender Push Up
- Suspended Push Up
- Superman Push Up
