Pseudo Planche Push-up

Pseudo Planche Push Up


This exercise involves performing a push-up with your hands positioned further back than usual, placing more emphasis on your shoulders and triceps. It is a challenging variation of the traditional push-up that can help improve upper body strength and stability.

Muscle Group

Equipment Required

Pseudo Planche Push-up Instructions

  1. Assume a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
  2. Shift your weight forward so that your shoulders are positioned over your hands.
  3. Lower your body towards the ground, keeping your elbows tucked in close to your sides.
  4. As you lower your body, lean forward and push your shoulders towards your hands, keeping your elbows locked in place.
  5. Pause briefly at the bottom of the movement, then push yourself back up to the starting position.
  6. Repeat for the desired number of repetitions.

Pseudo Planche Push-up Form & Visual

Pseudo Planche Push Up

Pseudo Planche Push-up Benefits

  • Strengthens the chest, shoulders, triceps, and core muscles
  • Improves shoulder stability and mobility
  • Increases upper body pushing strength
  • Engages the serratus anterior muscle, which is important for proper shoulder blade movement
  • Can be a progression towards more advanced gymnastics movements
  • Can be done with minimal equipment and can be modified for different fitness levels

Pseudo Planche Push-up Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Deltoids
  • Abdominals
  • Erector spinae

Pseudo Planche Push-up Variations & Alternatives

  • Wide Pseudo Planche Push-up
  • Close Pseudo Planche Push-up
  • One-arm Pseudo Planche Push-up
  • Decline Pseudo Planche Push-up
  • Weighted Pseudo Planche Push-up