Pseudo Pushups
Explanatory Video(3)
Description
Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Triceps Brachii
Body Areas
Chest
Shoulders
Arms
Progressions
The Elbow Lever is a static balance move where the body is held horizontal to the ground, supported by the elbows tucked into the midsection.
- Setup: Place your hands on the floor with fingers pointing backward or slightly outward.
- Placement: Lean forward and tuck your elbows firmly into your lower abdomen or hip bones.
- Transition: Shift your weight forward onto your arms while simultaneously lifting your legs off the ground.
- Hold: Engage your core and back muscles to keep your body in a straight, horizontal line parallel to the floor. Keep your head up and look forward.
Isometric
Intermediate
Skill
Similar Exercises
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
The One Arm Pushup is an advanced exercise that targets the upper body, particularly the chest, shoulders, and triceps. To perform this exercise, start in a standard pushup position with your feet slightly wider than shoulder-width apart for better balance. Place one hand on the ground directly under your shoulder and the other hand behind your back. Engage your core to maintain a straight line from your head to your heels. Lower your body by bending the elbow of the supporting arm, keeping your body straight and avoiding any twisting. Push back up to the starting position. This exercise requires significant strength and stability, so it is recommended for advanced practitioners.
Dynamic
Advanced
A bodyweight exercise that targets the shoulders and triceps, simulating an overhead pressing motion.
Dynamic
Intermediate
The Archer Push-up is an advanced variation of the traditional push-up that emphasizes unilateral strength and stability. To perform this exercise, start in a standard push-up position. As you lower your body, shift your weight to one side, extending the opposite arm out to the side. This movement requires control and balance, engaging the core and shoulder stabilizers. Push back up to the starting position and repeat on the other side. This exercise not only targets the chest, triceps, and shoulders but also enhances coordination and strength for one-arm push-ups.
Dynamic
Advanced
Last updated: 3/6/2026