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Pseudo Planche Push-Up

Step by step instructions, muscle activation and variants for the Pseudo Planche Push-Up.

HardAbsUpper chest

About this exercise

The Pseudo Planche Push-Up is an advanced bodyweight skill exercise where the hands are placed near the hips and turned outward, then the body leans forward to simulate a planche angle. This dramatically increases the load on the chest and front deltoids compared to a standard push-up, requiring significant shoulder strength and body-lean control.

How to Perform

  • Place your hands on the floor near your hips with fingers pointing outward or backward
  • Extend your arms and lean your body forward so your shoulders are well in front of your hands
  • Keep your core and glutes tight, maintaining a rigid body position
  • Lower your chest toward the floor by bending your elbows while maintaining the forward lean
  • Pause near the bottom without collapsing your shoulder position
  • Push back up to the starting position, keeping the forward lean throughout
  • Keep the movement slow and controlled to manage the high shoulder demand

Muscle Activation

Primary
AbsUpper chestMiddle chest
Secondary
TricepsFront shouldersObliquesMiddle back

About the Pseudo Planche Push-Up

The Pseudo Planche Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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