Pseudo Planche Push-up

Pseudo Planche Push-up

The Pseudo Planche Push-up is a challenging variation of the traditional push-up that targets the chest, shoulders, triceps, and core muscles. This exercise takes the regular push-up to a whole new level by increasing the demand on your upper body strength and stability. To perform this exercise, you start in a push-up position with your hands placed slightly wider than shoulder-width apart. As you lower your body towards the ground, you simultaneously lean forward, shifting your weight onto your fingertips, and bringing your elbows closer towards your body. This forward lean mimics the position of a planche, hence the name "Pseudo Planche." The Pseudo Planche Push-up not only engages your chest and triceps but also places a greater emphasis on your shoulders and core muscles. By shifting your weight forward, you challenge your deltoids and upper chest muscles even more, helping to build strength, stability, and definition in these areas. As with any exercise, it's essential to maintain proper form and listen to your body. If you're new to the Pseudo Planche Push-up, start with modified versions or lowered repetitions until you build up enough strength and technique to perform the full movement. As you progress, you can increase the difficulty by extending your legs or even adding a weighted vest. Remember to warm up before attempting this exercise and incorporate it into a well-rounded workout routine that includes a mix of strength, cardiovascular, and flexibility training. Always strive for proper form over quantity, and if you're unsure about your technique, consider working with a fitness professional to guide you in mastering this challenging exercise.


  • Begin in a standard push-up position with your hands positioned slightly wider than shoulder-width apart.
  • Lower your body slowly and keep your elbows tucked in close to your sides.
  • At the bottom of the movement, transition your weight forward so that your shoulders are directly over your wrists.
  • Extend your arms while keeping your body straight to return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum engagement of your chest, shoulders, and triceps.
  • Start with a progression by doing regular push-ups and gradually work your way towards the pseudo planche push-up.
  • Engage your core muscles throughout the movement to maintain a straight body alignment.
  • Control the tempo of the exercise, lowering yourself slowly and pushing up explosively.
  • Vary your hand placements to target different muscle groups. Try narrow, wide, and diamond hand positions.
  • Practice pike push-ups to strengthen your shoulder muscles, which will help you progress to the pseudo planche push-up.
  • Include pulling exercises like rows and pull-ups to maintain balance in your upper body strength.
  • Listen to your body and only progress to more challenging variations when you have built sufficient strength and stability.
  • Incorporate stretching and mobility exercises to improve shoulder flexibility and prevent injuries.
  • Aim to gradually increase the number of repetitions or add external resistance to continue challenging your muscles.


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