How to perform Bodyweight Pseudo Planche Push Up with proper form

Starting Position

1. Hands: Place your hands by your waist, fingers pointing back or out to the sides.
2. Feet: Keep your feet together with a straight line from head to heels.
3. Body: Lean your shoulders forward so they sit in front of your hands, bracing your core with a slight posterior pelvic tilt.

Movement

1. Lowering Phase:

   • Bend your elbows to lower your body while keeping the forward lean.
   • Keep your elbows close to your sides, not flaring out.
   • Maintain the shoulders-ahead-of-hands position throughout.

2. Raising Phase:

   • Press through your palms to push your body back up.
   • Protract your shoulder blades at the top and keep leaning forward.

Key Points

• The forward lean is the whole point; standing too upright turns it back into a regular push-up.
• The farther forward your shoulders travel past your hands, the harder it gets.
• Keep your hips locked in line; do not let them drop or pike as your shoulders load.