← EXERCISE LIBRARYCalisthenics
Pseudo-Planche Push-Up
Push-up with the hands at the waist and the shoulders driven forward past them, loading the front delts and biceps tendon. Three sets of six with heavy lean before adding tuck planche work.
- 01Place the hands beside the hips or the low ribs with the fingers turned out or back.
- 02Extend to a plank and protract the shoulder blades so the upper back rounds slightly.
- 03Lean the shoulders forward past the hands until the weight sits on the front delts.
- 04Lower under control while holding the lean, keeping the elbows tight to the body.
- 05Press back up without letting the shoulders retreat behind the wrists.
- 01Shoulders in front of the hands, and they stay there.
- 02Push the floor down and back toward your feet.
- 03Protract hard at the top, do not sink between the blades.
- 01Losing the lean at the bottom, which turns the set into a normal push-up and skips the whole point of the drill.
- 02Building lean faster than the elbows and biceps tendons adapt, which is the common route into medial elbow pain.
- 03Letting the hips pike up, which shortens the lever and makes the load far lighter than it looks.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.