Pseudo Planche Push Ups

Muscles worked by the Pseudo Planche Push Ups

Primary

Front DeltsAnterior DeltoidChestPectoralis Major

Secondary

SerratusSerratus AnteriorTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, pec, pecs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Pseudo Planche Push Ups

1. Start in a push-up position with your hands turned so fingers point back.
2. Lean your shoulders forward past your wrists.
3. Lower your chest toward the floor by bending your elbows.
4. Keep your body in a straight line.
5. Press back up while maintaining the forward lean.
6. Repeat for the desired number of reps.

Form tips

• The further you lean forward, the harder each rep becomes.
• Keep your elbows close to your body as you lower.
• Keep your shoulder blades protracted and your body rigid.

At a glance

Pseudo Planche Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pseudo-planche-push-ups",
  "name_en": "Pseudo Planche Push Ups",
  "name_de": "Pseudo Planche Push-Ups",
  "name_es": "Push-Ups de Pseudo Plancha",
  "description_en": "A push-up with hands turned back and shoulders leaned far past the wrists, mimicking planche loading.",
  "description_de": "Ein Liegestütz mit nach hinten gedrehten Händen und weit über die Handgelenke nach vorn gelehnten Schultern — imitiert die Planche-Belastung.",
  "description_es": "Una flexión con las manos giradas hacia atrás y los hombros inclinados muy por delante de las muñecas, imitando la carga de la plancha.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "advanced",
  "body_part": "chest",
  "primary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a push-up position with your hands turned so fingers point back.",
    "Lean your shoulders forward past your wrists.",
    "Lower your chest toward the floor by bending your elbows.",
    "Keep your body in a straight line.",
    "Press back up while maintaining the forward lean.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Gehe in die Push-Up-Position und drehe die Hände so, dass die Finger nach hinten zeigen.",
    "Lehne deine Schultern nach vorne über deine Handgelenke.",
    "Senke deine Brust durch Beugen der Ellbogen Richtung Boden.",
    "Halte deinen Körper in einer geraden Linie.",
    "Drücke dich nach oben und behalte dabei die Vorlage bei.",
    "Wiederhole für die gewünschte Wiederholungszahl."
  ],
  "instructions_es": [
    "Comienza en posición de push-up con las manos giradas de modo que los dedos apunten hacia atrás.",
    "Inclina los hombros hacia adelante por delante de las muñecas.",
    "Baja el pecho hacia el suelo flexionando los codos.",
    "Mantén el cuerpo en línea recta.",
    "Empuja hacia arriba manteniendo la inclinación hacia adelante.",
    "Repite el número deseado de repeticiones."
  ],
  "tips_en": [
    "The further you lean forward, the harder each rep becomes.",
    "Keep your elbows close to your body as you lower.",
    "Keep your shoulder blades protracted and your body rigid."
  ],
  "tips_de": [
    "Je weiter du dich nach vorn lehnst, desto schwerer wird jede Wiederholung.",
    "Halte die Ellbogen beim Absenken eng am Körper.",
    "Halte die Schulterblätter nach vorn gezogen und den Körper starr."
  ],
  "tips_es": [
    "Cuanto más te inclines hacia delante, más difícil será cada repetición.",
    "Mantén los codos pegados al cuerpo al bajar.",
    "Mantén las escápulas protraídas y el cuerpo rígido."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/pseudo-planche-push-ups-start.webp",
      "peak": "images/flat/pseudo-planche-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pseudo-planche-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.