Pseudo-Planche Push-Up

GymDaze demonstration

Watch Pseudo-Planche Push-Up

Technique

How to perform Pseudo-Planche Push-Up

1. Begin in a high plank with your feet together and palms on the floor, turning the hands outward as shown in this variation.
2. Lean your shoulders forward of your wrists while keeping your toes on the floor and your body in one line.
3. Maintain that forward lean as you bend your elbows back alongside your torso and lower your chest toward the floor.
4. Do not let your hips sag or shift your shoulders backward to turn the repetition into a normal push-up.
5. Press through your palms to straighten your elbows while preserving the forward lean.
6. Finish with controlled shoulder-blade support and repeat the same range; your feet remain supported throughout.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.