Pseudo Planche Push-Up

Body region

• Chest
• Shoulders
• Arms
• Core

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Serratus Anterior
• Biceps

Holds

• Rectus Abdominis
• Transversus Abdominis
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Technique

1. Set up in a push-up position with the hands beside the lower ribs, fingers turned out to the sides or back.
2. Lean the shoulders forward over and past the hands, keeping the arms straight and the body in a hollow line.
3. Lower the chest while holding the forward lean, elbows brushing the ribs.
4. Press back up and keep the shoulders ahead of the hands.

Cues

• Protract the shoulders and push the floor away.
• Squeeze the glutes and keep a slight hollow body.

Common mistakes

• Leaning forward too fast, which strains the wrists.
• Letting the hips pike up.
• Skipping wrist mobility warm-up.

Alternatives

• Push-Up
• Planche Push-Up