Pseudo Planche Push-Up

An advanced calisthenics push-up variation where your shoulders are positioned far forward over your hands, building intense upper body and core strength.

Instructions

1. Start in a push-up position with your hands shoulder-width apart on the ground.
2. Position your shoulders far forward over your hands, approximately aligned with your elbows or beyond.
3. Keep your body in a straight line from head to heels.
4. Engage your core and glutes throughout the movement.
5. Lower your body toward the ground by flexing your elbows.
6. Keep your elbows tucked close to your torso at approximately a 45-degree angle.
7. Press through your hands to return to the starting position.
8. Maintain the forward shoulder position throughout the entire movement.

Tips

• Start with a minimal forward lean and gradually increase the angle as you build strength.
• Keep your core extremely tight to prevent sagging hips.
• This exercise is significantly more challenging than a standard push-up.
• Your hands may need to be slightly wider than shoulder-width for balance.
• Focus on controlled movements rather than speed or volume.
• Breathe out as you push and breathe in as you lower.