Pseudo Planche Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

45 Degree Lean Back Alternate Knee Raise

Bodyweight · Easy
AbsObliquesQuadricepsCore

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90 Degree Crunch Heel Touch

Bodyweight · Easy
AbsCoreObliques