Shoulders
Pseudo Planche Push-up
Master horizontal pushing strength and prepare your tendons for high-level gymnastics with this leaning push-up variation.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a standard push-up position on the floor with your fingers turned slightly outward to reduce wrist strain.
Lean your entire body forward until your shoulders are well ahead of your wrists while keeping your arms locked straight.
Protract your shoulder blades by pushing the floor away to create a slight rounding in your upper back.
Inhale and lower your chest toward the floor while maintaining the forward lean and keeping your elbows tucked close to your ribs.
Pause briefly at the bottom of the movement without allowing your hips to sag or your shoulders to lose their forward position.
Exhale and push back up to the starting position, ensuring you finish with a full protraction of the shoulder blades.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag which places unwanted stress on the lower back.
- Losing the forward lean during the ascending phase of the repetition.
- Flaring the elbows out to the sides rather than keeping them tucked.
- Retracting the shoulder blades at the top instead of pushing through the floor.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.