What is Advanced pseudo push ups + 2-3 sec top hold?

Advanced pseudo push ups + 2-3 sec top hold is a hard bodyweight push variation performed with hands near the hips and outward. It primarily targets the chest while challenging the shoulders and core, requiring strong hollow-body tension and shoulder protraction.

How to Do Advanced pseudo push ups + 2-3 sec top hold

  1. Hand placement: Place hands near your hips, fingers slightly turned outward and shoulder-width apart to create the pseudo push-up leverage.
  2. Set hollow body: Engage the core and posterior chain into a strong hollow position; keep legs straight and glutes slightly tucked for spinal stability.
  3. Controlled descent: Lower with elbows close to the ribs while leaning shoulders forward over the hands; move slowly to maintain tension and joint alignment.
  4. Explosive push: Drive upward powerfully through the palms while fully protracting the shoulders and keeping arms straight at lockout.
  5. Top hold: Hold the top position for 2–3 seconds with full shoulder protraction and tight core, breathing smoothly while maintaining alignment.
  6. Reset safely: Slowly release the hold, control the shoulder retraction, and reset your hollow position before the next rep to protect the joints.

Muscle Groups

Chest

Description

Get into a pseudo push-up position with your hands turned slightly outward and placed near your hips. As you lower down, keep your elbows close and your shoulders leaning forward over your hands. Push back up explosively and hold the top position for 2–3 seconds, fully protracting your shoulders and engaging your core. Maintain straight arms and a strong hollow body throughout each rep.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of advanced pseudo push ups + 2-3 sec top hold?

This exercise increases chest strength and shoulder protraction control, improves core stability and body tension, and trains lockout strength and positional awareness for advanced pushing movements.

What common mistakes should I avoid when doing this exercise?

Avoid flaring elbows, losing hollow-body tension, collapsing the shoulders, or rushing the hold. These errors reduce effectiveness and raise injury risk—prioritize slow, controlled reps and proper alignment.

How can I progress or regress if this is too hard or easy?

To regress, reduce the range, shorten the top hold or perform incline pseudo push-ups. To progress, add tempo, weighted vest, more repetitions, or increase hold time beyond 3 seconds once form remains strict.