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How To Do Pseudo Push Ups
Pseudo push-ups are a variation of the standard push-up where you lean your body forward during the movement. This shift increases the load on your shoulders, chest, and wrists—training your upper body more intensely and preparing you for advanced moves like planche push-ups.
Step-by-Step Guide to Properly Execute Pseudo Push Ups
1. Starting Position
Start in a standard push-up position. Place your hands slightly wider than shoulder-width, but shift them a few inches closer to your hips—rather than placing them directly under your shoulders. Point your fingers outward slightly or straight ahead, depending on what feels more natural. Keep your feet together and your legs straight. Engage your core muscles and lean your shoulders forward so they move past your hands. This forward lean is what makes it a “pseudo” push-up instead of a regular one.
Why this matters: The forward lean increases shoulder and chest activation and helps you build strength for more advanced bodyweight exercises.
2. Lowering Phase
Begin bending your elbows to lower your body toward the ground. Keep your elbows at about a 45-degree angle relative to your body. As you lower down, maintain the forward lean—your chest should stay in front of your hands. Your body should form a straight line from your head to your heels throughout the movement, avoiding any sagging at the hips or raising of the butt.
3. Pushing Phase
Once your chest is just above the ground, push through your palms to raise your body back up to the starting position. Keep your elbows tucked slightly inward instead of letting them flare out. Throughout the push, continue to maintain the forward lean and the straight body line.
4. Finishing Position
At the top, your shoulders should still be slightly ahead of your hands. Pause briefly while keeping your core tight and your form aligned. Take a moment to reset before beginning the next repetition.
Pseudo Push-Ups Workout Plan for All Levels
Include pseudo push-ups near the start of your workout, right after your warm-up and before heavier or more explosive exercises. That’s when your muscles are fresh and you can focus on proper form and control—especially important with this forward-leaning movement.
If you're doing a full-body routine, place pseudo push-ups early in your push (upper body) section. If you're training push-focused that day (chest, shoulders, triceps), they can be your main strength movement or right before more advanced push work like dips or planche progressions.
What Are the Benefits of Pseudo Push-Ups?
- Increases upper body strength by putting more load on the arms and shoulders through forward leaning
- Targets the chest, shoulders, and triceps more than regular push-ups due to the shifted hand and body position
- Improves core stability by forcing your body to stay tight and aligned under added pressure
- Builds control for advanced bodyweight skills like planche push-ups and handstands
- Enhances wrist strength and mobility since your hands bear more weight and work through a deeper angle
Common Mistakes to Avoid
- Letting your hips sag or rise too high, which breaks the straight body line
- Flaring elbows too wide, which can strain your shoulders
- Not engaging the core, leading to poor form and potential back discomfort
- Losing the forward lean, which turns the move into a basic push-up and reduces its effectiveness
Similar Exercises to Try in Your Workout
Diamond Push-Ups focus on your triceps and inner chest with a close-hand position.
Archer Push-Ups help build one-arm strength by shifting most of the load to one side.
Decline Push-Ups increase intensity by raising your feet and targeting the upper chest and shoulders.
Plank to Push-Up improves endurance and stability as you move between plank and push-up positions.
FAQ About Pseudo Push Ups
Yes, pseudo push-ups are effective for building strength. They target your chest, shoulders, and triceps, similar to regular push-ups. The difference is that your hands are turned inward, which changes the angle and engages your muscles differently. This variation can help improve your overall upper body strength and stability. Start slowly and focus on your form to get the best results.
Yes, pseudo push-ups are good for beginners. They help build strength in your chest, shoulders, and arms. This exercise is easier than regular push-ups because your feet are elevated, which reduces the weight you lift. Start slowly and focus on your form. As you get stronger, you can try regular push-ups. Always listen to your body and take breaks if needed.
Yes, pseudo push-ups can help improve your overall fitness level. They work your chest, shoulders, and triceps, building strength in your upper body. They also engage your core, helping with stability. By adding this exercise to your routine, you can enhance muscle endurance and improve your body control. Just make sure to practice proper form to avoid injury and get the best results.
Yes, pseudo push-ups can target specific muscle groups effectively. They mainly work your chest, shoulders, and triceps. By changing your hand position or body angle, you can focus more on certain muscles. For example, a wider grip targets the chest more, while a narrower grip focuses on the triceps. This makes pseudo push-ups a versatile exercise for building upper body strength.
