What is Advanced pseudo push ups?

Advanced pseudo push ups are a hard bodyweight push variation that places extra load on the chest while also recruiting shoulders and triceps. Performed with hands turned outward and a forward shoulder lean, they demand core stability and shoulder control for experienced trainees.

How to Do Advanced pseudo push ups

  1. Set hand position: Place hands near your hips with fingers slightly turned outward. Extend legs into a straight plank and tighten your core to stabilize before leaning.
  2. Lean forward: Shift your shoulders forward past the wrists to move weight onto your arms while keeping a straight body line and level hips to prevent sagging.
  3. Lower chest: Bend elbows close to the torso and lower your chest toward the floor, keeping the forward lean and neutral spine; avoid flaring elbows.
  4. Drive upward: Press through the palms to straighten arms while exhaling, maintaining elbow proximity and the forward shoulder lean. Keep core and glutes engaged.
  5. Control & progress: Pause at the top, check shoulder comfort, and control descent. Progress by increasing lean or reps; regress with incline or knee-supported variations.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Advanced pseudo push ups?

Advanced pseudo push ups increase chest activation and shoulder stability while strengthening triceps and core. They require no equipment and help bridge strength toward leaning press skills, improving horizontal pushing power and upper-body control for advanced calisthenics.

What common mistakes should I avoid?

Common mistakes include insufficient forward lean, flared elbows, hips sagging, and fast uncontrolled reps. Fix these by keeping elbows close, maintaining a straight plank, slowing tempo, and reducing lean if you feel wrist or shoulder pain.

How can I progress or regress this exercise?

Progress by increasing forward lean, adding reps, elevating feet, or using weighted vests; regress with smaller lean, incline/bench pseudo push ups, knee-assisted versions, or wall push-ups. Prioritize form and shoulder comfort when changing difficulty.