Pseudo Planche Push-Up

A push-up with the shoulders forward and fingers turned out: the specific strength of the planche.

• Compound
• Bodyweight
• Advanced

How to do it

• Hands at waist height, fingers turned out
• Shoulders in front of the hands through the whole range
• Hollow body and arms that lock at the top

Sets, reps and tempo

Ranges: 5–12 reps · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Pulling the shoulders back as you press up
• Arching the lower back

Muscles worked

Primary

• Chest
• Anterior deltoid

Secondary

• Triceps
• Core / abs

Alternatives

• Planche Lean
• Decline Push-Up (feet elevated)
• Push-Up