Also known as: pseudo push ups, pseudo push-ups, lean push ups, pseudo planche pushups

What is Advanced pseudo push ups?

Advanced pseudo push ups are a hard bodyweight push variation that targets the chest, anterior deltoids and triceps by shifting weight forward with hands near the hips. This advanced move increases arm loading and core demand, requiring strict body alignment and shoulder stability.

How to Do Advanced pseudo push ups

  1. Set hand position: Place hands near your hips, fingers slightly turned outward and shoulder-width apart; ensure wrists feel stable before loading weight.
  2. Assume plank line: Extend legs and brace your core so your body forms a straight line from head to heels; avoid sagging hips or a dropped chest.
  3. Lean shoulders forward: Drive your shoulders past the wrists by leaning the torso forward to shift more weight onto the arms while keeping scapula controlled.
  4. Lower with control: Bend elbows close to your body and lower your chest toward the ground slowly, maintaining the forward lean and tight core throughout.
  5. Explosive push back: Press through palms to extend elbows and return to start while keeping hips level and the forward shoulder lean consistent.
  6. Reset and breathe: Pause briefly at the top, reset scapular and core tension, inhale before descending again; stop if you feel shoulder pain or loss of alignment.

Muscle Groups

Chest

Description

Get into a push-up position with your hands turned slightly outward and placed near your hips. Lean your shoulders forward past your wrists to shift more weight onto your arms. Lower your chest toward the ground while keeping your elbows close to your body, then push back up while maintaining that forward lean. Keep your core tight and body straight — the more you lean, the harder it gets.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of advanced pseudo push ups?

They increase chest and anterior shoulder loading, improve triceps strength and develop pressing mechanics under a forward lean. Also trains core stability and wrist tolerance for more challenging push variations.

What common mistakes should I avoid?

Common errors include excessive hip sag, letting elbows flare, collapsing the shoulders, and leaning too far without strength. These cause poor mechanics and increase shoulder or wrist strain.

How can I progress or regress this exercise?

Regress by doing pseudo push ups from an elevated surface or reduce forward lean. Progress by lowering to the floor from higher lean, adding tempo, or moving toward pseudo-planche push-ups when strong enough.