What is Pseudo Planche Push Up?

The Pseudo Planche Push Up is a medium-difficulty bodyweight push variation that shifts your weight forward to heavily engage the triceps, chest, shoulders and core. It demands scapular protraction, a posterior pelvic tilt and full-body tension for controlled, safe repetitions.

How to Do Pseudo Planche Push Up

  1. Hand placement: Place hands slightly turned outward under hips or slightly behind shoulders; fingers pointing outward reduces wrist stress and helps create inward tension.
  2. Set plank position: Start in a high plank with legs together, posterior pelvic tilt, braced core and scapular protraction to maintain strong hollow body tension.
  3. Lean forward: Walk feet toward hands until shoulders sit ahead of hands; lean forward gradually—more lean increases difficulty. Stop when tension is manageable.
  4. Lower with control: Bend elbows while keeping them above hands and shoulders moving forward; maintain core, pause briefly at bottom maintaining hollow position.
  5. Press and protract: Drive up to straight arms while fully protracting the shoulders, keeping hips aligned; repeat with controlled tempo. Regress by moving hands closer.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Hands should be turned outward slightly, this reduces stress on the wrists and make it easier to squeeze inward and create tension.
Assume a push position, PPT (Posterior Pelvic Tilt), brace your core, legs together.
Now walk your feet towards your so that you lean forward slightly, your shoulders are in front of your hands.
Note : the further your lean the more challenging it will be, adjust position according to your level and complete the reps with the rest form possible.
Start with your scapulua protracted, and global tension in a strong hollow position.
Now maintain that tension as you bend your arms. Your shoulders should come forward and your elbows stay above your hands, don’t let them drift backwards. Keep your core braced, PPT, and whole body tight, pause at the bottom and then drive up, until the arms are straight and fully protract the shoulders at the top. Repeat for repetitions.


If you find your back arching, or cannot keep you hips in line, then adjust your hands position closer to your shoulder and away from your hips to regress the exercise.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Pseudo Planche Push Ups?

Pseudo Planche Push Ups increase triceps, chest and shoulder pressing strength while building core stability and scapular control. They improve horizontal pushing carryover and serve as a foundational step toward planche progressions and advanced bodyweight skills.

What common mistakes should I avoid when doing them?

Avoid hips sagging, excessive lumbar extension, elbows drifting behind hands, and poor scapular protraction. Don’t rush the descent—keep core braced, maintain PPT and ensure shoulders remain forward of the hands for correct loading.

How can I progress or regress this exercise?

Regress by moving hands closer to shoulders, performing incline or knee pseudo planche push ups, or reducing forward lean. Progress by increasing the forward lean, adding reps or tempo, elevating feet, or using weighted resistance for overload.