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Exercise guide
Pseudo Planche Push Ups
A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading.
What this exercise works
- Muscles
- anterior deltoid · pectoralis major · serratus anterior · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Start in a push-up position with your hands turned so fingers point back.
- Lean your shoulders forward past your wrists.
- Lower your chest toward the floor by bending your elbows.
- Keep your body in a straight line.
- Press back up while maintaining the forward lean.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your elbows close to your body as you lower.
- Keep your shoulder blades protracted and your body rigid.
Make the movement easier or harder
- The further you lean forward, the harder each rep becomes.