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Pseudo Planche Push-up

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The Pseudo Planche Push-up is a challenging bodyweight exercise that primarily targets your chest, shoulders, and triceps, while also engaging your core and improving overall body strength and stability. This exercise is ideal for intermediate to advanced fitness enthusiasts who want to push their upper body strength to the next level. Incorporating Pseudo Planche Push-ups into your workout routine can enhance muscle definition, improve body control, and aid in the progression towards more advanced calisthenics movements.


Step-by-step guide:

  1. Lean your body forward until your shoulders are directly above your hands and keep your body straight, from your head to your heels.
  2. Lower your body by bending your elbows until your chest is just above the ground, ensuring your elbows are tucked into your sides and not flaring out.
  3. Push your body back up to the starting position, maintaining the forward lean and keeping your body straight.
  4. Repeat the exercise for the desired number of repetitions.

Exercise Tips:

  • Body Alignment: Maintain a straight line from your head to your heels throughout the exercise. Avoid arching your back or lifting your buttocks, as these are common mistakes that can lead to injury. Engage your core and squeeze your glutes to maintain this alignment.
  • Controlled Movement: Avoid rushing through the movement. Lower your body in a slow, controlled manner, then push back up with power. This helps to maximize muscle engagement and prevent injury.
  • Progress Gradually: The Pseudo Planche Push-up is a challenging exercise. If you're a beginner, start with regular push-ups and gradually work your way up to the more advanced version. This will help to build strength and prevent injury.
  • Warm


Can beginners do the Pseudo Planche Push-up?

The Pseudo Planche Push-up is a more advanced exercise that requires a good amount of upper body strength, particularly in the shoulders, chest, and arms. While a beginner could potentially attempt this exercise, it may be quite difficult and could potentially lead to injury if not performed correctly. It's recommended that beginners start with more basic push-up variations and gradually work their way up to more advanced variations like the Pseudo Planche Push-up as their strength and technique improve.

What are common variations of the Pseudo Planche Push-up?

  • Straddle Planche Push-up: In this variation, you spread your legs wide apart while maintaining the planche position and then perform the push-up.
  • Single Leg Planche Push-up: Here, you lift one leg off the ground while performing the push-up, which increases the difficulty level.
  • Advanced Planche Push-up: This is a more challenging variation where you lift your legs off the ground entirely and use only your hands to support your body weight while performing the push-up.
  • Planche Push-up with Bands: This variation involves using resistance bands to support your body weight and reduce the difficulty level, making it a great option for beginners.

What are good complementing exercises for the Pseudo Planche Push-up?

  • Pike Push-ups: Pike Push-ups also target the shoulders and upper body, just like the Pseudo Planche Push-up, and they are beneficial in building the strength and endurance needed for the Pseudo Planche Push-up, as well as enhancing your body control and stability.
  • Front Lever Raises: This exercise complements the Pseudo Planche Push-up by working on the lats, core, and shoulder muscles, which are all essential for maintaining the correct form and balance in the Pseudo Planche Push-up, and it also enhances your body's overall strength and control.

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