How To Do Knee Pseudo Push Ups
Knee Pseudo Push Ups are a beginner-friendly progression that targets the shoulders, chest, triceps, and core. By leaning your shoulders forward while keeping the knees on the floor, this exercise builds strength for planche-style pushing. Proper form is important because shoulder position and body tension control how much load is placed on the upper body.
Step-by-Step Guide to Properly Execute Knee Pseudo Push Ups
Starting Position
Begin in a kneeling push up position with your knees on the floor and toes relaxed. Place your hands slightly behind your shoulders with fingers pointing forward or slightly outward. Lean your shoulders forward past your wrists while keeping your arms straight and your core tight.
Lowering Phase
Bend your elbows and lower your chest toward the floor in a controlled manner. Keep your shoulders leaned forward and your elbows close to your body. Maintain a tight core and avoid letting your hips sink or shift back.
Pushing Phase
Press through your palms and straighten your arms to push your body back up. Focus on driving your shoulders upward while keeping the forward lean. Keep tension through your core and glutes throughout the movement.
Finishing Position
Finish at the top with arms fully extended and shoulders still slightly forward of the wrists. Pause briefly while maintaining control before starting the next repetition.
Knee Pseudo Push Ups Workout Plan for All Levels
Beginner: 2 sets of 6–8 reps, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 8–12 reps, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 12–15 reps, 2–3 minutes rest, 4 times per week
What Are The Benefits Of Knee Pseudo Push Ups
• Builds shoulder and triceps strength for planche progressions
• Improves shoulder stability and wrist tolerance
• Strengthens core control during forward-lean pushing
Common Mistakes to Avoid
• Leaning back during the push: Reduces shoulder loading and limits progress
• Flaring elbows too wide: Places stress on the shoulders and reduces control
Similar Exercises To Try For Your Workout
• Pseudo Push Ups
• Pike Push Ups
• Planche Lean Holds
FAQ About “Knee Pseudo Push Ups”
8-12 reps, 3-4 sets. Keep your hands turned out with fingers pointing toward your feet or to the sides. The rotated hand position loads the biceps and front delts more than regular push-ups. If you can do 12, progress to full pseudo push-ups.
Hand position. The turned-out grip shifts your center of gravity forward, loading your shoulders and biceps more. Your wrists also work harder in this position. It's essentially a planche preparation movement scaled to knee level.
Planche-specific strength. The forward lean and rotated grip build the shoulder and bicep strength needed for planche progressions. Regular push-ups don't load those muscles in the same way. I program knee pseudos for every athlete working toward a planche.
The turned-out grip puts your wrists in an unusual position under load. Warm up with 2 minutes of wrist circles and stretches before each set. Start with a less rotated hand position and gradually turn them more over 2-3 weeks as your wrist flexibility improves.
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