Also known as: pseudo push-ups, pseudo pushup hold, protracted push-up, chest pseudo pushup

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 exercise that targets the chest and emphasizes shoulder protraction. It requires leaning shoulders over the hands, tight core, straight arms, then pushing up explosively and holding the protracted top for two to three seconds.

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

  1. Set hand placement: Place hands near hips with fingers slightly turned outward, arms straight; ensure shoulder line can lean forward without pain.
  2. Brace core: Engage hollow body, squeeze glutes, and pull ribs down to stabilize spine before descent; maintain straight arms throughout the rep.
  3. Lower with control: Bend elbows close to ribs while lowering slowly, keeping shoulders forward over hands and chest engaged to avoid flaring.
  4. Lean shoulders forward: Shift weight so shoulders move ahead of your hands; this increases chest activation and protects the lower shoulder joint when holding the top.
  5. Explosive push: Drive through the palms to push up with power, keeping arms straight and core tight; avoid collapsing the lower back on ascent.
  6. Hold and reset: Fully protract shoulders and hold the top position for 2-3 seconds, then control the return; breathe and reset scapular position between reps.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise increases chest strength, shoulder protraction control, and core stability while improving scapular endurance. The 2-3 second top hold enhances isometric control and joint stability, transferring to better pressing strength and cleaner push-up mechanics.

What common mistakes should I avoid?

Common errors include flaring elbows, sagging hips, insufficient shoulder lean, and rushing the top hold. These reduce chest engagement and raise injury risk. Focus on hollow body, tight elbows, deliberate descent, and a controlled 2-3 second protraction at the top.

How can I progress or regress this exercise?

To progress, add tempo negatives, increase hold time, or perform from elevated feet or rings. To regress, remove the hold, do standard pseudo push-ups, incline push-ups, or partial range of motion. Always prioritize strict form before adding intensity.