Pseudo-Planche Push-Up
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A push-up done with the shoulders shifted far forward over the hands (hands by the hips, fingers often turned out) that heavily loads the anterior delts and serratus and builds toward the planche.
Detail
Set the hands low — beside the hips or thighs rather than under the shoulders — often with the fingers pointed back or out to spare the wrists. Lean the shoulders forward so they travel past the hands, then perform the push-up while maintaining that forward lean and protracted (rounded-up) shoulder blades. The forward lean increases the lever arm at the shoulder, dramatically raising the demand on the Anterior Deltoid and Serratus Anterior and teaching the protracted, leaning posture central to the Planche Progression.
Parallettes are commonly used to ease wrist loading and deepen ROM. The farther forward the lean, the harder the rep — this is the primary progression lever.
Key facts
- Hands low (by the hips); shoulders leaned forward past the hands; scapulae protracted.
- Loads anterior deltoid and serratus heavily — a planche-specific strength builder.
- Increase difficulty by leaning farther forward.
- Use parallettes or turned-out hands to protect the wrists.
Connections
- Push-Up Progression — step 7 (planche-line branch).
- Planche Progression — the skill it feeds into.
- Anterior Deltoid / Serratus Anterior — prime movers.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.