Pseudo-Planche Push-Up
A push-up with the hands low beside the waist and the shoulders leaning forward past the hands.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Calisthenics
- Difficulty
- Advanced
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Place the hands beside the lower ribs or the waist, with the fingers turned out or back.
- Step the feet back and lean the shoulders forward past the hands.
Do the rep
- Keep the forward lean and lower until the chest is a fist's height above the floor.
- Press back up to straight arms without losing the lean.
What counts as a rep
A rep counts when the shoulders stay in front of the hands, the chest reaches a fist's height above the floor, and the arms return to straight.
One rep keeps the shoulders in front of the hands, lowers the chest to a fist's height above the floor, and ends at straight arms.
Breathing
Inhale as you lower; exhale as you press up.
Cues
- Keep the shoulders in front of the hands.
- Keep the body in one line.
- Lean farther forward when the reps get easy.
Common mistakes
Losing the lean
What you seeThe shoulders move back over the hands during the press.
FixLean less, and keep that lean for the whole rep.
The lean is what makes this variant hard.
Sagging hips
What you seeThe hips drop below the line of the body.
FixSqueeze the glutes and brace the trunk.
A straight body keeps the load on the chest and arms.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the wrists or elbows hurt.
- End the set when you cannot keep the lean.
General educational content, not individual coaching or medical advice.
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