Quick Answer
Pseudo Planche Push-Up is a advanced strength exercise that targets your chest, shoulders and triceps. It uses only your bodyweight. Start in a high plank position, hands shoulder-width apart.
Video Tutorial
How to Perform the Pseudo Planche Push-Up
- 1
Start in a high plank position, hands shoulder-width apart.
- 2
Turn hands slightly outward (fingers pointing slightly away from midline).
- 3
Lean your body forward so shoulders are positioned significantly ahead of your hands.
- 4
Keep body straight, core engaged.
- 5
Lower body by bending elbows, keeping them close to body and maintaining the forward lean.
- 6
Push back up to starting position, protracting shoulder blades at the top.
- 7
Adjust forward lean to modify difficulty. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Pseudo Planche Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Planche Push-Up
Chest, Shoulders, Triceps • Rings
Rings Turned Out Push-Up
Chest, Shoulders • Rings
L-Sit Ring Dip
Triceps, Chest • Rings
Wall-Supported Headstand Push-Up Negative
Shoulders, Triceps • Other
Wall-Assisted Handstand
Shoulders, Triceps • Other
Wall-Assisted Headstand Push-Up
Shoulders, Triceps • Other
Frequently Asked Questions
What muscles does the Pseudo Planche Push-Up work?
The Pseudo Planche Push-Up primarily works your chest, shoulders and triceps. Secondary muscles include the abdominals and forearms.
What equipment do I need for the Pseudo Planche Push-Up?
The Pseudo Planche Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Pseudo Planche Push-Up suitable for beginners?
The Pseudo Planche Push-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Pseudo Planche Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pseudo Planche Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.