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.
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
- Strength · Hypertrophy
