Pseudo Planche Push-up – Video Exercise Guide & Tips

Pseudo Planche Push-up - Video Exercise Guide & Tips

Get ready to take your push-up game to the next level with the Pseudo Planche Push-up! In this video exercise guide, we'll show you the proper form and technique to perform this challenging variation.

Watch This Exercise Video

Avoid common mistakes and discover progressions and modifications to suit your fitness level. Maximize your results with our expert tips.

It's time to strengthen your upper body and core like never before. Let's get started!

Key Takeaways

  • Pseudo planche push-ups can increase upper body strength and improve core stability.
  • These push-ups target multiple muscle groups, including the chest, shoulders, triceps, and core.
  • Proper form and technique are important, including shifting weight forward, maintaining a straight line from head to heels, and engaging the chest and triceps muscles.
  • There are progressions and modifications available, such as starting with regular push-ups and gradually increasing the difficulty as strength improves.

Benefits of Pseudo Planche Push-ups

You can achieve increased upper body strength and core stability through performing pseudo planche push-ups. These push-ups are a challenging exercise that targets multiple muscle groups. The main muscles engaged during pseudo planche push-ups include the chest, shoulders, triceps, and core muscles.

When you perform a pseudo planche push-up, your chest muscles are the primary movers. They work to push your body away from the ground. At the same time, your shoulders and triceps assist in the pushing motion, helping to stabilize and control the movement. This exercise also engages your core muscles, including the abdominals and lower back, as they work to maintain a straight body position throughout the movement.

Incorporating pseudo planche push-ups into your full-body workout routine can provide numerous benefits. By targeting the upper body and core, these push-ups help to increase overall strength and stability. They can also improve your posture and enhance your performance in other exercises, such as bench presses and overhead presses. Additionally, the intensity of pseudo planche push-ups can help to improve muscular endurance and promote muscle growth.

To incorporate pseudo planche push-ups into your routine, start by performing them two to three times a week. Begin with a modified version, using elevated surfaces such as parallettes or sturdy chairs to elevate your hands. As you progress, you can gradually lower the height until you can perform the push-ups on the ground with proper form. Remember to always warm up properly and listen to your body to avoid injury.

Proper Form and Technique

Maintaining proper form and technique is essential when performing pseudo planche push-ups. It's important to understand that the pseudo planche push-up is a variation of the traditional push-up, requiring more strength and stability. One common misconception is that you need to fully extend your arms during the exercise. However, this is incorrect.

To perform the pseudo planche push-up correctly, start in a push-up position and shift your weight forward so that your shoulders are positioned slightly beyond your hands. Keep your elbows bent at a 45-degree angle and lower your body towards the ground, maintaining a tight core and straight back. As you push yourself back up, focus on engaging your chest and triceps muscles.

There are also variations of the pseudo planche push-up that can help you progress and challenge yourself further. One variation is the elevated pseudo planche push-up, where you place your feet on an elevated surface such as a bench or step. This increases the difficulty by requiring more strength and stability in your upper body. Another variation is the pseudo planche push-up with knee tuck, where you bring your knees towards your chest as you lower your body towards the ground. This variation targets your core muscles more intensely.

Common Mistakes to Avoid

To ensure optimal results from your pseudo planche push-ups, it's important to be aware of common mistakes to avoid. One common mistake is improper alignment. It's crucial to maintain a straight line from your head to your feet throughout the exercise. Avoid arching or sagging your back, as this can lead to strain and injury.

Another mistake is placing your hands too far forward. This can put excessive strain on your shoulders and wrists. Make sure your hands are directly under your shoulders for proper alignment and to distribute your weight evenly.

Additionally, rushing through the exercise without proper control is a common mistake. Take your time and focus on the quality of each rep, rather than the quantity.

Lastly, neglecting to engage your core is a mistake that can limit the effectiveness of the exercise. Remember to tighten your abs and glutes to maintain stability and power throughout the movement.

By avoiding these common mistakes and focusing on proper alignment, you can maximize the benefits of the pseudo planche push-up.

Now, let's explore progressions and modifications to continue challenging yourself and improving your strength.

Progressions and Modifications

Now let's explore how you can challenge yourself and improve your strength with progressions and modifications for the pseudo planche push-up.

Here are some advanced variations and equipment modifications to help you take your training to the next level:

  1. Advanced Variations:
  • Straddle Planche Push-up: Instead of keeping your legs together, spread them apart to create a wider base of support. This will increase the difficulty and engage your core muscles even more.
  • One-Legged Planche Push-up: Lift one leg off the ground while performing the push-up. This asymmetrical movement will challenge your balance and stability.
  1. Equipment Modifications:
  • Parallettes: Using parallettes instead of the floor allows for a deeper range of motion and greater wrist comfort. The raised handles also increase the difficulty by requiring more strength and stability.
  • Weighted Vest: Adding a weighted vest will increase the resistance and intensity of the exercise. Start with a light weight and gradually increase as you get stronger.

Tips for Maximizing Results

To maximize your results with the pseudo planche push-up, focus on proper form and consistent training. Many people have common misconceptions about this exercise, so it's important to understand how to perform it correctly.

One misconception is that you need a lot of equipment to do pseudo planche push-ups. In reality, all you need is a flat surface, such as the floor or a mat, and your own body weight. No fancy equipment is required.

When performing the pseudo planche push-up, it's crucial to maintain a straight and rigid body position. Keep your hands turned outwards and slightly wider than shoulder-width apart, with your fingers pointing forward. Lower your body by bending your elbows, keeping them close to your body. As you push back up, focus on engaging your chest, shoulders, and triceps.

Consistency is key when it comes to maximizing your results. Aim to incorporate pseudo planche push-ups into your regular workout routine at least two to three times per week. Start with a few sets of low reps and gradually increase the difficulty as your strength improves.

Frequently Asked Questions

How Many Sets and Reps Should I Do for Pseudo Planche Push-Ups?

To determine the number of sets and reps for pseudo planche push-ups, you should consider your fitness level and goals. Incorporating pseudo planche push-ups into your workout routine offers numerous benefits, such as strengthening your upper body, core, and shoulders.

As a beginner, start with a few sets of 8-10 reps and gradually increase over time. To progress to advanced variations, focus on increasing the difficulty by extending your body further forward or elevating your feet.

Can Pseudo Planche Push-Ups Help Me Build a Stronger Core?

Incorporating pseudo planche push-ups into your workout routine can definitely help you build a stronger core. These push-ups engage your core muscles to stabilize your body in the plank position, making them a great exercise for strengthening your abs, obliques, and lower back.

Additionally, there are variations of pseudo planche push-ups that are specifically designed for advanced core strength training, allowing you to challenge your core muscles even further.

Are Pseudo Planche Push-Ups Suitable for Beginners?

Yes, pseudo planche push-ups can be suitable for beginners. They're a great exercise for building a stronger core.

To master them, start with regular push-ups and gradually increase the difficulty by leaning forward and placing your hands closer to your hips. Remember to engage your core and keep your body in a straight line.

Avoid common mistakes like sagging hips or flaring elbows. Practice regularly and you'll progress in no time.

Can Pseudo Planche Push-Ups Be Done Without Any Equipment?

Yes, you can do pseudo planche push-ups without any equipment. They're a challenging exercise that targets your chest, shoulders, and core.

By leaning forward and placing your hands closer to your hips, you create a planche-like position with your body. This variation increases the difficulty and engages your muscles differently.

Pseudo planche push-ups have many advantages, such as building upper body strength and improving core stability.

What Muscles Do Pseudo Planche Push-Ups Target?

Pseudo planche push-ups are an effective exercise that targets multiple muscles in your upper body. By incorporating them into your workout routine, you can strengthen your chest, shoulders, triceps, and core.

These push-ups also improve your stability and body control. For advanced athletes, there are variations and progressions available to challenge you even further.

Adding pseudo planche push-ups to your routine can provide great benefits and help you reach your fitness goals.


In conclusion, pseudo planche push-ups are a highly effective exercise for building upper body strength and stability. By maintaining proper form and technique, you can maximize the benefits of this exercise and avoid common mistakes.

Progressions and modifications can be used to challenge yourself and continue progressing. By following these tips and consistently incorporating pseudo planche push-ups into your workout routine, you can achieve great results and improve your overall fitness level.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *