Bodyweight Training

Pseudo Planche Push-Ups exercise

Pseudo planche push-ups are an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core. By rotating the hands outward and leaning the body forward, the movement shifts more weight onto the chest and shoulders, mimicking the mechanics of a planche. This exercise builds upper body strength, stability, and control while improving shoulder and wrist resilience.

Pseudo Planche Push-Ups exercise demonstration

How to perform Pseudo Planche Push-Ups

  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart.
  2. Rotate your hands outward about 45 degrees so your fingers point diagonally away from your body.
  3. Lean your body forward so your shoulders move in front of your wrists, keeping your core engaged and body straight.
  4. Lower your chest toward the ground by bending your elbows, keeping them close to your sides.
  5. Push through your palms to return to the starting position, maintaining the forward-leaning posture throughout.
  6. Repeat for the desired number of repetitions with controlled form and steady breathing.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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