Home/push/Pseudo Planche Push-up

Pseudo Planche Push-up

Difficulty: ⭐⭐⭐ Advancedpush
👆 Tutorial by Just a guy Like youWatch on YouTube

Home Setup

Perform on any flat, non-slip surface with enough space to extend your body fully; a yoga mat provides cushioning for wrists

yoga matnon-slip surfacetowel (for wrist support if needed)

💡 Pro tip: Place your hands on books or yoga blocks to reduce wrist extension angle if you experience wrist discomfort

Gym Setup

Open floor space, yoga mat, or parallettes for neutral wrist position

Safety: Ensure adequate shoulder and wrist warm-up before attempting; avoid if you have existing shoulder impingement or wrist injuries

💪 Muscles Worked

Anterior DeltoidsChest (Pectorals)TricepsSerratus AnteriorCore (Rectus Abdominis)Hip Flexors

⭐ Why This Exercise?

Pseudo planche push-ups are an essential progression exercise for developing the straight-arm strength and shoulder conditioning required for advanced planche work. This movement significantly increases time under tension for the anterior deltoids and teaches proper scapular protraction while building the core compression strength necessary for static holds.

Make It Easier

Regressions for building up strength

1. Incline Pseudo Planche Push-up

box + bench + elevated surface

Elevating hands on a box or bench reduces the load and leverage, making the movement more accessible while maintaining the forward lean pattern

2. Pseudo Planche Hold (Isometric)

floor space

Holding the top position without performing push-ups builds the specific strength and shoulder conditioning needed before adding the dynamic component

3. Lean Forward Push-ups

floor space

Standard push-up with slight forward lean (hands at mid-chest level) introduces the movement pattern with less intensity than full pseudo planche position

Make It Harder

Progressions for advanced athletes

1. Elevated Feet Pseudo Planche Push-up

box + bench + elevated surface

Elevating feet increases the load on shoulders and creates a more horizontal body position, closer to actual planche mechanics

2. Tuck Planche Push-up

floor space + parallettes (optional)

Bringing knees to chest while maintaining protracted shoulders creates a true planche position with reduced leverage, bridging to full planche work

3. Pseudo Planche Push-up with Pause

floor space

Adding 2-3 second pauses at bottom position dramatically increases time under tension and straight-arm strength demands

↕️ Similar Movements

Planche Lean
Foundational isometric hold that teaches the forward shoulder position and body alignment used in pseudo planche push-ups
Pike Push-up
Complementary vertical pushing movement that develops shoulder strength from a different angle while maintaining shoulder protraction emphasis
Archer Push-up
Alternative advanced push-up variation that builds unilateral strength and can be combined with pseudo planche positioning
L-Sit
Develops the core compression and hip flexor strength essential for maintaining proper body alignment in pseudo planche position
Handstand Push-up
Advanced vertical pushing movement that shares shoulder strength requirements and can be trained alongside pseudo planche work for complete shoulder development

Form Checklist

✓Hands positioned at hip level or lower, fingers pointing to the sides or slightly backward
✓Actively push shoulders forward over hands (protraction) - shoulders should be in front of wrists
✓Maintain hollow body position with posterior pelvic tilt throughout the movement
✓Keep elbows tucked close to body (not flared) during the descent and press
✓Lean forward enough that you feel significant load in anterior deltoids, not just chest

Common Mistakes

  • •Insufficient forward lean - hands too far forward or shoulders not protracted enough, turning it into a regular push-up
  • •Allowing hips to sag or pike up, breaking the straight body line and reducing core engagement
  • •Flaring elbows outward instead of keeping them tucked, which reduces shoulder conditioning and increases injury risk
  • •Retracting scapulae (pulling shoulder blades together) instead of maintaining protraction throughout the movement

📈 When to Progress

When you can perform 3 sets of 12-15 controlled repetitions with proper form, maintaining forward lean and shoulder protraction throughout, and can hold the top position for 30+ seconds without compensation