Pseudo Planche Push-Up

The pseudo planche push-up is a strength-building calisthenics exercise that develops anterior deltoid strength, straight-arm scapular control, and core stability, making it an excellent progression toward planche holds and handstand push-ups. By leaning the shoulders forward past the hands, this movement shifts more bodyweight onto the arms and shoulders, increasing push-up intensity and mimicking the mechanics of a planche hold.

Performing this exercise on parallettes reduces wrist strain by keeping the wrists in a neutral position, allowing for a greater range of motion and a safer, more comfortable grip. It is a progression from traditional push-ups and helps bridge the gap toward more advanced calisthenics pushing movements, such as planche push-ups and handstand push-ups.

Before incorporating pseudo planche push-ups, it’s beneficial to have a solid foundation in regular push-ups, core control, and basic scapular stability. A proper wrist and shoulder warm-up is also recommended to reduce strain and enhance performance.

How to Perform a Pseudo Planche Push-Up (On Parallettes)

1. Set Up the Parallettes: Place the parallettes shoulder-width apart on a stable surface. Ensure your grip is firm and your wrists stay neutral.

2. Get into the Starting Position:

• Assume a high plank position, gripping the parallettes.

• Shift your shoulders forward past your hands, keeping your arms straight.

• Engage your core and glutes to maintain a straight body line.

3. Initiate the Descent:

• Lower your body slowly by bending the elbows, keeping them at a 45-degree angle.

• Continue to lean forward, keeping shoulders in front of wrists throughout the movement.

• Lower yourself until your chest reaches the parallettes or slightly below for a deep range of motion.

4. Press Back Up:

• Push yourself back to the starting position, maintaining forward lean and scapular engagement.

• Keep core tight and avoid arching or sagging the hips.

5. Repetitions & Sets:

• Perform 5-15 reps for 3-4 sets, maintaining strict form and control.

Benefits of Pseudo Planche Push-Ups on Parallettes

• Builds Strength for Planche & Handstand Push-Ups: Increases straight-arm scapular strength and anterior deltoid endurance.

• Enhances Core Stability & Full-Body Tension: Engages the abs, glutes, and lower back to maintain a rigid body position.

• Strengthens Wrist & Shoulder Stability: Using parallettes minimizes wrist strain while reinforcing shoulder mobility.

• Progressive Overload from Traditional Push-Ups: Helps athletes advance from regular push-ups toward more challenging movements.

• Transfers to Advanced Calisthenics Movements: Builds pushing strength required for full planche holds, 90-degree push-ups, and maltese push-ups.

Common Mistakes to Avoid

• Not Leaning Forward Enough: The shoulders must move past the hands to mimic planche mechanics.

• Arching the Lower Back: Engage your core and glutes to prevent lumbar extension.

• Flaring the Elbows Too Much: Keep elbows at a 45-degree angle to prevent unnecessary shoulder strain.

• Using Momentum Instead of Strength: Perform controlled reps rather than relying on bouncing.

• Not Engaging the Scapula: Protract your shoulders slightly to reinforce stability and reduce trap activation.

Gym Equivalents for Pseudo Planche Push-Ups

• Incline Dumbbell Shoulder Press (Mimics Forward Lean Strength)

• Deep Deficit Push-Ups (Using Parallettes or Blocks)

• Overhead Barbell Press (For Shoulder Strength Transfer)

• Ring Dips (For Scapular Stability & Core Engagement)

The pseudo planche push-up primarily targets:

•Primary: Anterior deltoids, pectorals (chest), triceps.

•Secondary: Serratus anterior, core (rectus abdominis, obliques), forearms, glutes.

During the push-up phase, the anterior delts and chest take most of the load, while the triceps assist in elbow extension. The serratus anterior and scapular stabilizers help maintain protraction, and the core and glutes engage to keep a rigid body line.