Pseudo Planche Push-Up

oec:pseudo-planche-push-up

An advanced push-up variation where hands are positioned near the waist and the body leans forward to heavily load the anterior deltoids and chest.

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Also called: PPPU, Pseudo Planche Pushup

How to do it

Begin in a high plank position with your hands placed flat on the floor around ribcage to hip level.
Turn your hands outward slightly (roughly 30 to 45 degrees) to reduce strain on your wrists.
Engage your glutes and core to establish a posterior pelvic tilt and a hollow-body shape.

Shift your weight forward over your hands until your shoulders are significantly in front of your wrists.
Inhale and lower your body with control, keeping your elbows tucked close to your ribcage and maintaining the forward lean throughout the descent.
Lower until your chest nearly touches the floor without losing forward lean or core tension.
Exhale and press forcefully through your palms to return to the starting position.
Finish each repetition by fully protracting your shoulder blades at the top of the movement.

Inhale as you lower your body, and exhale as you press back up to full lockout.

Drifting backward during the descent, reducing shoulder load and turning the movement into a regular push-up.: Actively project your shoulders forward throughout the entire range of motion, matching your ascent and descent angles.
Losing core tension and hyperextending the lumbar spine.: Squeeze the glutes and pull the ribs toward the pelvis to maintain a rigid hollow-body position.
Excessive wrist pain due to poor wrist extension mobility.: Turn the fingers outward 45 to 90 degrees or perform the exercise on low parallettes to keep neutral wrists.

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