Push · Calisthenics
Pseudo Planche Push-Up - The complete guide
The pseudo planche push-up moves the hands down toward the hips and leans the torso strongly forward - the single most important strength exercise on the way to a real planche.
How to perform it
- 1Place your hands beside your hips, fingers pointing slightly backward
- 2Lean your torso forward so your shoulders travel well past your hands
- 3Lower into a push-up while maintaining the forward-leaning angle
- 4Press back up without your shoulders falling back over your hands
- 5Hold the maximum lean throughout the movement
Common mistakes
⚠️ Shoulders fall back to a normal push-up angle partway through
⚠️ Overloading the wrists without gradual adaptation
⚠️ Attempting a maximum lean before wrist mobility is ready
Progression - the path to mastering it
1. Planche lean hold 20+ seconds
2. Pseudo planche push-up with a moderate lean
3. Pseudo planche push-up with a deep lean
4. Pseudo planche push-up with feet elevated
5. Tuck planche hold
FAQ
How do I prepare my wrists?
Daily wrist mobility work - weight shifting on flat hands, finger stretches, and slowly increasing the lean angle over weeks, not days.
How far forward should I lean?
As far as you can control without wrist pain - the best practitioners have their shoulders well past their hands, but it's built up gradually.
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