Pseudo Planche Push-up

Shoulders, Triceps, ChestBodyweight

Push-up variation with hands turned out and placed closer to your hips, leaning your shoulders aggressively forward. Heavily targets the front delts, chest, and triceps.

How to do it

1Get into a push-up position with hands placed closer to your waist, fingers pointing out or backward.

2Lean your torso forward so your shoulders pass your wrists.

3Squeeze your glutes and core to keep a rigid straight line.

4Lower down by bending your elbows, keeping them tucked close to your ribs.

5Press back up to the start while maintaining the aggressive forward lean.

Common mistakes

Drifting shoulders back over wrists on the press, turning it into a regular push-up.

Arching the lower back, disengaging the core and straining the spine.

Flaring the elbows out, overstressing the wrist and shoulder joints.

Breathing

Inhale as you lower down, exhale as you press back up.

Make it harder or easier

To regress, reduce the forward lean or drop to your knees; to progress, lean even farther forward.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.