What muscles does the Pseudo Planche Push-Up work?

The Pseudo Planche Push-Up mainly works the front delts and chest.

What equipment do you need for the Pseudo Planche Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Pseudo Planche Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Pseudo Planche Push-Up?

Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Pseudo Planche Push-Up

Lean the shoulders forward past the hands with fingers turned out to overload the front delts.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Chest
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Pseudo Planche Push-Up work?: The Pseudo Planche Push-Up mainly works the front delts and chest.
What equipment do you need for the Pseudo Planche Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Pseudo Planche Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Pseudo Planche Push-Up?: Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Program it for your clients

Coaches add the Pseudo Planche Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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