Pseudo Planche Push-Up
The pseudo planche push-up (PPPU) is the most important pushing exercise for planche development. By shifting weight forward, it trains the same shoulder angle and protraction pattern as the planche itself.
Primary Muscles Worked
Primary pushing through forward lean
Horizontal pushing assistance
Scapular protraction - critical for planche
Elbow extension
Maintaining hollow body position
Supporting forward lean load
How to Perform Pseudo Planche Push-Ups
- 1Start in push-up position with hands turned out 45 degrees for wrist comfort
- 2Lean forward significantly - hands should be near hip level, not chest level
- 3Protract your scapulae (round upper back slightly, push shoulder blades apart)
- 4Maintain a slight hollow body position throughout
- 5Lower with control, keeping the forward lean constant
- 6Push back up without shifting weight backward
Common Mistakes to Avoid
Insufficient Lean
Not leaning forward enough reduces the planche-specific training effect. Hands should be well behind the shoulders.
Lost Protraction
Allowing shoulder blades to squeeze together. Keep scapulae protracted throughout the movement.
Arched Back
Breaking hollow position and hyperextending the lower back. This reduces core engagement.
Shifting Weight Back
Moving weight backward during the push. Maintain constant forward lean throughout.
Progressions & Variations
Planche Lean (Static)
Hold the leaned position without movement
Light Lean PPPU
Small forward lean, full push-up ROM
Moderate Lean PPPU
Hands near belly button level
Full Lean PPPU
Hands at hip level, maximum lean
Feet Elevated PPPU
Increased difficulty with elevation
Ring PPPU
Unstable surface increases demand
Skill Transfer
PPPUs build specific strength that transfers to these skills:
Where This Exercise Fits in Training
PPPUs are typically used in:
- Planche Progression - Primary pushing strength builder
- Push day training - For planche-specific work
- Strength testing - Benchmark for lean tolerance