Pseudo Planche Push-Up
Build serious upper body strength! This challenging push-up variation targets your shoulders, chest, and core.
The Pseudo Planche Push-Up is a compound exercise that mainly works the shoulders and chest, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Pseudo Planche Push-Up Muscles Worked
Primary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Pseudo Planche Push-Up Variations and Alternatives
How to do the Pseudo Planche Push-Up
Begin in a standard push-up position with your hands on the ground slightly wider than shoulder-width apart.
Rotate your hands so that your fingers point out to the sides, or turn them slightly backward if your wrist flexibility allows.
Walk your feet forward to shift your weight towards your hands. Your body should be slightly angled, with your shoulders coming in front of your wrists when viewed from the side.
Engage your core and glutes to maintain a straight body line from your head to your heels.
Slowly lower your body down to the ground, keeping your elbows close to your body, but allowing them to travel slightly behind your wrists.
Push back up to the starting position, actively pushing the ground away while keeping your body straight and your core engaged.
Repeat for the desired number of repetitions while maintaining proper form throughout the set.
Remember: The Pseudo Planche Push Up places more load on the shoulders and wrists than a regular push-up, so be cautious and progress slowly to avoid injury.
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Pseudo Planche Push-Up FAQs
What muscles does the Pseudo Planche Push-Up work?
The Pseudo Planche Push-Up mainly works the shoulders and chest, with help from the triceps and back. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Pseudo Planche Push-Up?
None. The Pseudo Planche Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Pseudo Planche Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pseudo Planche Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Pseudo Planche Push-Up variations and alternatives?
Similar exercises include the Close-Grip Push-Up, Froggy Planche, Full Planche and Full Planche Push-Up.
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