Elevated Pseudo-Planche Push-Up
By elevating the feet on a box while keeping the hands low by the waist and the shoulders leaning far forward, this push-up loads the anterior delts and straight-arm lean harder than the floor version. It is one of the best planche-prep pressing drills because it trains the exact lean and protraction the planche needs. Use it once flat pseudo-planche push-ups feel controlled.
- Equipment
- Box
- Type
- Strength
- Browse by muscle
- Deltoid Anterior, Pectoralis Major Sternocostal
- Browse by movement
- Horizontal Press
- Target
- Deltoid Anterior, Pectoralis Major Sternocostal
- Secondary
- Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head, Biceps Brachii Long Head
- Tertiary
- Pectoralis Major Clavicular, Lower Rectus Abdominals, Abdominal External Oblique, Trapezius Lower
How to do it
- 1
Set the feet on a low box and place the hands near the hips with fingers turned slightly out.
- 2
Lean the shoulders well forward of the hands and protract the shoulder blades.
- 3
Bend the elbows and lower the chest while holding the aggressive forward lean.
- 4
Keep the body in a straight, hollow line and prevent the hips from sagging.
- 5
Press back up by pushing the floor away and driving the shoulders forward.
- 6
Maintain the lean and protraction throughout every rep.
Tips
- Push the ground away and round the upper back to keep the scapulae protracted.
- The more you lean the shoulders past the wrists, the closer this gets to a true planche press.
- Raise the feet higher to progress; lower them to regress.
Variations
Common mistakes
- The hips sag out of the hollow line as the box height goes up, so the extra elevation adds a lower-back arch instead of extra shoulder work.
- The box gets raised several notches at once instead of by small increments, jumping the difficulty faster than the shoulders can adapt.
- The forward lean is strong on the first couple of reps and fades by the end of the set, so the last few quietly turn into a regular push-up.
- The feet slide or shift on top of the box mid-set because it was never checked for a stable, level surface before starting.
Frequently asked
- What is a sensible starting dose for the elevated pseudo-planche push-up, and what should you own first?
- Start with 3-4 sets of 5-8 reps on a low box, resting 90 seconds, and hold that box height until every rep keeps the lean and the hollow line from first rep to last. Raise the box gradually over weeks rather than jumping heights, and make sure a flat pseudo-planche push-up already feels controlled before starting.
- How do you make the elevated pseudo-planche push-up easier or harder?
- Make it easier by lowering the box or moving back to the flat, feet-on-the-floor version. Make it harder by raising the box height gradually, which steepens the lean and shifts even more weight onto the shoulders and chest.
- What is the elevated pseudo-planche push-up good for, and who should skip it?
- It is one of the best planche-prep pressing drills, training the exact lean and protraction a planche needs. Wait until the flat version is smooth and controlled, and never do this on a box you have not confirmed is stable and level.
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