The pseudo planche push-up is an advanced bodyweight exercise that mimics the positioning of a planche, a gymnastics move where your body is held parallel to the ground using only your hands. While the full planche requires immense strength and balance, pseudo planche push-ups are a great way to build the necessary strength in your shoulders, chest, triceps, and core.
In this guide, we’ll walk you through how to perform pseudo planche push-ups, the muscles they target, and tips for doing them correctly.
What Are Pseudo Planche Push-Ups?
Pseudo planche push-ups are a variation of the standard push-up, where your hands are positioned lower (closer to your hips) and your body leans forward. This change in hand position increases the load on your shoulders and chest, simulating the intense strength required for a full planche.
How to Do Pseudo Planche Push-Ups: Step-by-Step
1. Assume the Starting Position
- Begin in a push-up position with your hands placed wider than shoulder-width.
- Rotate your hands slightly outward for better wrist support.
- Shift your hands back toward your hips instead of keeping them directly under your shoulders. The closer they are to your hips, the more challenging the exercise will be.
2. Lean Forward
- From the starting position, lean your body forward so that your shoulders come in front of your hands.
- Your body should form a straight line from your head to your heels, and your core should remain engaged to prevent your lower back from sagging.
- Keep your feet together, balancing on your toes. The more you lean forward, the more intense the exercise becomes.
3. Lower Your Body
- As you maintain your forward lean, lower your body towards the ground by bending your elbows.
- Keep your elbows close to your body (similar to a tricep push-up) to avoid flaring them out.
- Lower your chest until it’s about an inch above the floor while maintaining control.
4. Push Back Up
- Press into your hands and push your body back up to the starting position, keeping your forward lean and body alignment intact.
- Focus on squeezing your chest, shoulders, and triceps as you extend your arms.
Benefits of Pseudo Planche Push-Ups
Pseudo planche push-ups are an excellent strength-building exercise for several key muscle groups, including:
- Shoulder Strength: The forward lean places a large amount of the load on the shoulders, making this a great exercise to build shoulder stability and strength.
- Chest Activation: Your chest muscles are highly engaged, similar to performing a deep push-up or dip.
- Progression to Planche: This exercise is an essential part of progressing to a full planche, as it mimics the lean and arm positioning required.
- Improved Wrist Strength: The hand positioning and load require your wrists to stabilize the body, which can improve wrist strength over time.
Common Mistakes to Avoid
Although pseudo planche push-ups are effective, they can be tricky to perform correctly. Here are some common mistakes to watch out for:
- Not Leaning Forward Enough: The lean is what differentiates a pseudo planche push-up from a regular push-up. Failing to lean forward reduces the intensity and limits your shoulder engagement.
- Sagging Hips: Keep your core tight to prevent your hips from dropping. Your body should form a straight line from your head to your feet throughout the movement.
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How to Modify Pseudo Planche Push-Ups
Pseudo planche push-ups are advanced, but there are ways to modify them depending on your fitness level.
Beginner Modifications
- Elevate Your Feet: Start with your feet elevated on a bench or step to reduce the load on your shoulders while practicing the forward lean.
- Limited Lean: If the full forward lean is too challenging, start with a minimal lean and gradually increase it as you get stronger.
Advanced Progressions
- Feet on Parallettes: Using parallettes or push-up bars increases the range of motion and makes the exercise more challenging.
- Tuck Planche Push-Ups: Once you master the pseudo planche push-up, you can progress to performing the exercise in a tuck planche position (with your feet off the ground).
How to Incorporate Pseudo Planche Push-Ups Into Your Workout Routine
Pseudo planche push-ups are excellent for upper body strength, but they require significant core and shoulder stability. Here are a few ways to integrate them into your workout:
- As Part of a Push-Up Progression: If you’re working towards advanced push-up variations (like planche push-ups or handstand push-ups), include pseudo planche push-ups in your routine.
- Upper Body Workouts: Add 3-4 sets of pseudo planche push-ups (8-10 reps per set) to any upper body workout, focusing on strength and control.
- Full-Body Gymnastics Training: Combine pseudo planche push-ups with core exercises (like L-sits and planks) to develop overall body control.
Conclusion
Pseudo planche push-ups are a powerful exercise that challenges your upper body and core strength. Whether you’re working towards a full planche or just looking for a new way to build strength, mastering this move can help you achieve your goals.
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Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.