Pseudo-Planche Push-Up

Technique

How to perform Pseudo-Planche Push-Up

1. Begin in a high-plank with your hands turned slightly outward and placed just below your hips, arms straight and shoulders protracted.
2. Lean your shoulders forward past your wrists, keeping elbows locked and engaging your core, glutes, and quads to create a straight, rigid body line.
3. Inhale as you bend your elbows, lowering your chest toward the floor while maintaining the forward lean and keeping your elbows tucked close to your sides.
4. Descend until your chest hovers just above the ground and your shoulders are well past your hands, maintaining tension through your entire body.
5. Exhale as you press through your palms, extending your elbows and pushing your torso back up while keeping the lean so your shoulders finish ahead of your wrists.
6. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Pseudo-Planche Push-Up

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.