Also known as: planche lean push-up, planche push-up, leaning push-up, lean push-ups, planche pushup
What is Pseudo Planche Push Up?
The Pseudo Planche Push Up is a bodyweight push variation that shifts weight forward to emphasize protracted shoulders and triceps. It primarily targets the triceps, chest, shoulders and core, requiring medium-level strength, tight hollow body tension, and wrist-friendly hand placement.
How to Do Pseudo Planche Push Up
- Hand and body setup: Place hands slightly turned outward, shoulder-width or slightly wider. Assume a push-up position with posterior pelvic tilt, legs together, and full-body tension.
- Lean forward: Walk your feet toward your hands until your shoulders sit in front of your wrists; adjust lean to manage difficulty while keeping hips aligned and core braced.
- Set tension: Protract the scapula and brace a hollow core; squeeze glutes and quads to maintain a rigid line from shoulders to heels throughout the movement.
- Controlled descent: Slowly bend elbows while driving shoulders forward; keep elbows above or slightly in front of hands and avoid letting them drift backward or flare wide.
- Press and protract: Pause briefly at the bottom with full tension, then press up to straight arms and fully protract the shoulders at the top of each rep.
Muscle Groups
Triceps, Chest, Core, Shoulders
Description
Hands should be turned outward slightly, this reduces stress on the wrists and make it easier to squeeze inward and create tension.Assume a push position, PPT (Posterior Pelvic Tilt), brace your core, legs together.
Now walk your feet towards your so that you lean forward slightly, your shoulders are in front of your hands.
Note : the further your lean the more challenging it will be, adjust position according to your level and complete the reps with the rest form possible.
Start with your scapulua protracted, and global tension in a strong hollow position.
Now maintain that tension as you bend your arms. Your shoulders should come forward and your elbows stay above your hands, don’t let them drift backwards. Keep your core braced, PPT, and whole body tight, pause at the bottom and then drive up, until the arms are straight and fully protract the shoulders at the top. Repeat for repetitions.
If you find your back arching, or cannot keep you hips in line, then adjust your hands position closer to your shoulder and away from your hips to regress the exercise.
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up
- Knee Push-Up
- Incline Push Up
- Push Up
- Diamond Push Up
- Decline Push Up
- Pseudo Planche Push Up (current)
Frequently Asked Questions
What are the benefits of pseudo planche push ups?
Benefits include increased triceps and chest strength, improved shoulder stability and protraction, and stronger core for planche progressions. It builds pressing control, body tension, and carries over to advanced calisthenics without needing equipment.
What common mistakes should I avoid?
Common mistakes: hands too far back, losing posterior pelvic tilt, hips sagging, elbows flaring behind hands, and losing scapular protraction. These reduce effectiveness and raise injury risk—prioritize hollow tension and correct elbow tracking.
How can I progress or regress this exercise?
Regress by moving hands closer to shoulders, reducing forward lean, or doing incline or knee pseudo planche push-ups. Progress by increasing lean, elevating feet, adding slow eccentrics, weighted vests, or practicing tuck planche holds.