Pseudo Planche Push Up

How to do it

1. Start in a high plank with your hands beside your lower ribs, fingers turned out to the sides or back.
2. Lean your shoulders forward past your hands until your weight shifts onto your arms.
3. Round the upper back slightly and push the floor away with straight arms.
4. Keep the forward lean as you bend your elbows and lower your chest toward your hands.
5. Press back up to straight arms without losing the lean.

Tips

• The further the shoulders lean past the hands, the harder it gets: progress the lean slowly.
• Keep the elbows pointing back and close to the body.

Common mistakes

• Losing the lean at the bottom so it turns into a normal push-up.
• Letting the hips sag.
• Turning the fingers forward, which strains the wrists in this position.

Muscles worked by the Pseudo Planche Push Up

• Front delts Primary28%
• Mid chest Secondary16%
• Lower chest Primary9%
• Upper chest Secondary9%
• Serratus anterior Secondary9%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary5%
• Biceps (short head) Minor4%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Leaning forward past the hands turns the push up into a front delt and serratus hold. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Pseudo Planche Push Up alternatives

Different equipment

• High Incline Barbell PressBarbell
• Kettlebell Push UpKettlebell

Easier

• Divebomber Push UpBodyweight
• Hindu Push UpBodyweight
• Decline Push UpBodyweight
• Deficit Push UpBodyweight

Make it easier

• Divebomber Push UpBodyweight
• Hindu Push UpBodyweight
• Deficit Push UpBodyweight
• Close Grip Push UpBodyweight

Similar exercises

• Tuck PlancheBodyweight

Frequently asked questions

What muscles does the Pseudo Planche Push Up work?

Mainly the front delts and lower chest. The mid chest, upper chest, serratus anterior, triceps (lateral head) and triceps (medial head) assist.

Is the Pseudo Planche Push Up good for beginners?

The Pseudo Planche Push Up is rated advanced. If you are new, learn the Divebomber Push Up first and build up from there.

What is a good alternative to the Pseudo Planche Push Up?

For example the Divebomber Push Up, Hindu Push Up and Decline Push Up. They train mostly the same muscles.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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