A leaned-forward push-up variation that shifts more bodyweight toward the hands to increase load on the chest and front shoulders. It combines a forward shoulder lean with a standard push-up motion while keeping the torso rigid.
How to do the Push Up (Pseudo Planche)#
- Start in a high plank with hands on the floor and your body in a straight line from head to heels; brace your core.
- Shift your shoulders forward over your hands so your weight moves toward the fingertips and the chest bears more load.
- Bend your elbows and lower your chest toward the floor while maintaining the forward lean and a tight midline.
- Push back up to the starting position without losing the forward shoulder position or allowing the hips to sag.
Muscles worked#
Common mistakes#
- Not leaning far enough forward so the chest doesn’t take the added load.
- Letting the hips sag or rise, breaking the straight-body alignment.
- Allowing the elbows to flare out excessively during the descent.
