Pseudo Planche Push-Ups
Set up in a push-up position but rotate your hands so the fingers point back toward your feet, then shift your shoulders forward past your wrists. Maintain this strong forward lean as you lower your chest, keeping your body rigid and your hips from sagging. Press back up while holding the lean, loading the anterior delts and chest like a planche progression. Keep your scapulae protracted and core braced throughout for shoulder stability.
SHOULDERS · PUSH
How it is executed
- Set up in a push-up position but rotate your hands so the fingers point back toward your feet, then shift your shoulders forward past your wrists.
- Maintain this strong forward lean as you lower your chest, keeping your body rigid and your hips from sagging.
- Press back up while holding the lean, loading the anterior delts and chest like a planche progression.
- Keep your scapulae protracted and core braced throughout for shoulder stability.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Glossary and calculators
MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Estimated 1RM calculatorWhat is your estimated 1RM?
