Shoulders · Bodyweight
Pseudo Planche Push-up
How to do the pseudo planche push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a push-up position with your hands shifted back toward your waist and fingers angled out. Lean your shoulders forward past your hands, then bend your elbows to lower and press back up while maintaining the forward lean.
- 1Feel your front delts and chest take heavy load from the forward lean
- 2Keep your core and glutes braced to hold a rigid line
- 3Drive your shoulders out over your hands as you press
Common mistakes
- Avoid letting your hips sag or your lower back arch
- Don't let your shoulders drift back behind your wrists
- Don't lose the forward lean as you fatigue
Muscles worked
The pseudo planche push-up mainly works the front delts, triceps, upper abs, and lower abs, with the upper chest, mid chest, obliques, forearms, glutes, and side delts assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Upper ChestSupport
- Mid ChestSupport
- ObliquesSupport
- ForearmsSupport
- GlutesSupport
- Side DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the pseudo planche push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.