Pseudo Planche Push-Up
The Pseudo Planche Push-Up (PPPU) is the premier bent-arm dynamic hypertrophy exercise for Planche development. By placing the hands backward near the hip crease and maintaining continuous forward shoulder lean throughout both the eccentric and concentric phases, PPPUs heavily overload the anterior deltoids and clavicular pectoralis major across a full range of motion.
25 strict Push-Ups + 20s Planche Lean
3 sets × 12 strict reps with 2s protracted pause at top
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Hand Placement & Lean
Turn fingers 45°–90° outward and lean forward so the wrists sit below the lower ribs or hips.
Controlled Descent & Protracted Lockout
Lower the chest forward keeping elbows tucked near the torso, then press back up without shifting hips backward.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Never rock backward at the bottom of the rep
- Finish every rep in full scapular protraction with locked elbows
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Perform reps with toes lightly against a wall so backward rocking is physically blocked.
Prerequisite Exercises
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