Skip to main content
Pseudo Planche Push-Ups
Intermediate

Pseudo Planche Push-Ups

Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.

3-6 months

Focus Areas

Strength Gymnastics Shoulders Chest Arms Core

Prerequisites

20+ diamond push-ups
Planche lean hold (30+ seconds)
Strong wrists and shoulders
Understanding of forward lean mechanics

Pseudo planche push-ups bridge the gap between regular push-ups and true planche training by incorporating the forward lean characteristic of planche work. This variation places the hands beside the hips rather than shoulders, creating increased leverage demands on the shoulders and biceps. The exercise builds specific strength while teaching the body positioning essential for planche development.

Beyond Movement uses pseudo planche push-ups as a cornerstone exercise in planche progression, allowing students to develop strength dynamically before attempting static holds. The scalable nature—adjusting forward lean to match current strength—makes this exercise valuable throughout the planche journey. Each degree of additional forward lean represents significant strength gains.

The exercise develops pushing strength unlike any traditional variation, specifically targeting the anterior deltoids and biceps in the lengthened position characteristic of planche work. The dynamic nature allows for higher volume than static holds, accelerating strength development while maintaining joint health through movement rather than sustained stress.

Prerequisites

Master these skills first:

  • 20+ diamond push-ups
  • Planche lean hold (30+ seconds)
  • Strong wrists and shoulders
  • Understanding of forward lean mechanics
  • Good hollow body control

Common Mistakes

Avoid these errors:

  • Hands too far forward

    Instead: Start with hands by hips

  • Breaking hollow position

    Instead: Maintain rigid core

  • Partial range of motion

    Instead: Lower chest to ground

  • Elbows flaring

    Instead: Keep close to body

  • Progressing lean too quickly

    Instead: Build gradually

Ready to Master Pseudo Planche Push-Ups?

Start your journey with a professional assessment and personalized training plan.

Book Your Assessment