Pseudo Planche Push-Up

This advanced push-up variation holds the torso as it retracts scaps and depresses shoulders throughout the pseudo planche push-up. It is a straddle planche progression as well as a planche push-up progression (where feet never touch the ground). The key to this push-up is strong lats that can steady the torso as it lifts up and down.

Type Of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Moderate
Equipment: Body Only

Pseudo Planche Push-Up

Begin in a straight arm plank with your shoulders directly above your hands, your elbows completely straight, and your feet together.
Rotate your fingers out approximately 45-degrees and begin to lean forward.
As your shoulders move in front of your hands, keep constant tension in your glutes and core to maintain a posterior pelvic tilt (PPT).
Lean forward until you can shift your foot position from curled to pointed toes so that you're on the tops of your feet.
At this point, your hands should be roughly underneath your hips.
Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
Also keep your shoulders pressed down, away from your ears (depressed); scapular protraction and depression are essential for maintaining a strong position.
Now bend your elbows and lower your body down to the floor.
If you have proper alignment, you will feel your upper thighs touch the floor just before your chest.
Do not allow your toes to curl as you lower as this reduces forward lean.
Aim to have your wrists just in front of your hips at the bottom.
As soon as your chest touches down, press straight back up to the start position while still maintaining the forward lean.
Repeat for reps.

Exercise: Push-Up
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Beginner
Equipment: Body Only

Exercise: Bench Dip
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Beginner
Equipment: Plyometric Box or bench