# Pseudo Planche Push-Up (Overcoming Gravity Level 4)

> The Pseudo Planche Push-Up (PPPU) is the premier bent-arm dynamic hypertrophy exercise for Planche development. By placing the hands backward near the hip crease and maintaining continuous forward shoulder lean throughout both the eccentric and concentric phases, PPPUs heavily overload the anterior deltoids and clavicular pectoralis major across a full range of motion.

- Canonical URL: https://enixfit.com/exercises/pseudo-planche-push-up
- Canonical ID: `pseudo_planche_push_up`
- Logging Type: `BODYWEIGHT_REPS` (Requires External Weight: false)
- Prerequisite Readiness Gate: 25 strict Push-Ups + 20s Planche Lean
- Mastery Standard: 3 sets × 12 strict reps with 2s protracted pause at top
- Primary Muscles: Anterior Deltoids, Pectoralis Major, Serratus Anterior
- Secondary Muscles: Triceps Brachii, Rectus Abdominis, Wrist Flexors

## Step-by-Step Execution
1. **Hand Placement & Lean**: Turn fingers 45°–90° outward and lean forward so the wrists sit below the lower ribs or hips.
2. **Controlled Descent & Protracted Lockout**: Lower the chest forward keeping elbows tucked near the torso, then press back up without shifting hips backward.

## Technical Coaching Cues
- Never rock backward at the bottom of the rep
- Finish every rep in full scapular protraction with locked elbows

## Common Mistakes & Corrections
- **Fault: Shifting shoulders backward during the push-up ascent** → Correction: Perform reps with toes lightly against a wall so backward rocking is physically blocked.