Pseudo Planche Push-Up
A push-up with the hands turned out and placed by the hips while leaning the shoulders well forward, heavily loading the front delts and chest as a planche progression.
Primary muscles
- Chest (Pectoralis Major)
- Front Delts
Secondary muscles
- Triceps
- Serratus Anterior
- Biceps
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands beside the lower ribs or hips, fingers turned out or back, and lean the shoulders forward past the hands.
Maintain the forward lean and protract the shoulder blades.
Lower the chest toward the floor while keeping the lean.
Keep the elbows tucked close to the body.
Press back up without losing the forward lean.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Shoulders ahead of the hands
Round the upper back slightly
Hollow body
Common mistakes
Losing the lean as you press
Sagging hips
Hands too far forward
Safety notes
Warm up the wrists and increase the lean gradually since this position loads them heavily.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.