Pseudo Planche Push-Up

What is Pseudo Planche Push-Up:

The Pseudo Planche Push-Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles while also enhancing balance and stability. This variation of the push-up involves positioning the hands further back than in a traditional push-up, closer to the hips, which places greater emphasis on the shoulders and triceps. The body is leaned forward, mimicking the position of a planche, hence the name "pseudo planche." This challenging exercise requires significant upper body strength and control.

Key Benefits:

  • Shoulder and Tricep Focus: The Pseudo Planche Push-Up places a greater emphasis on the shoulders and triceps compared to traditional push-ups, helping to build strength and definition in these areas.
  • Core Engagement: Maintaining balance and stability in the leaned-forward position engages the core muscles, enhancing overall core strength and stability.
  • Progressive Overload: As an advanced variation of the push-up, the Pseudo Planche Push-Up provides a way to progressively overload the muscles and continue challenging yourself as you become stronger.
  • Enhanced Body Awareness: Performing the Pseudo Planche Push-Up requires body awareness and control, improving proprioception and coordination.
  • Portable and Equipment-Free: Pseudo Planche Push-Ups can be performed virtually anywhere, making them an ideal addition to your home workout routine or while traveling. No special equipment is required, making it accessible to all fitness levels.

Variations:

  • Planche Lean Hold: Involves holding the leaned-forward position of the Pseudo Planche Push-Up for an isometric hold, focusing on building strength and endurance in the shoulders, triceps, and core.
  • Planche Push-Up: Takes the Pseudo Planche Push-Up to the next level by lifting the feet off the ground, placing your weight mostly on your shoulders and balancing solely on the hands, requiring even greater upper body strength, balance, and control.

How to perform Pseudo Planche Push-Ups:

  • Starting Position: Begin in a push-up position with hands placed further back than usual, closer to the hips, and fingers pointing slightly outward. Lean the body forward, shifting the weight onto your shoulders while keeping the elbows tucked in close to the body.
  • Execution: Lower the body towards the ground by bending the elbows, maintaining a straight line from head to heels. Then Push back up to the starting position, extending the arms fully while keeping the body leaned forward.
  • Repetition: Complete the desired number of repetitions while focusing on maintaining proper form and control throughout the movement.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale deeply at the starting position or as you descend.
  • Exhale: Either hold your breath in as you push back up to the starting position and exhale forcefully, particularly during high-intensity moments, or exhale as you push back up.
  • Start with Progressions: Begin with easier variations of the Pseudo Planche Push-Up, such as Planche Lean Holds, before attempting the full movement.
  • Ensure Shoulder Engagement: Maintain the forward lean without shifting back as you push-up, keeping the load consistently on your shoulders throughout each repetition.
  • Scapular Engagement: Maintain shoulder protraction throughout to activate the scapular muscles, like the serratus anterior. During the downward phase, consider retracting your scapula for added chest range and stretch.
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    Additional Information:

    Grip/Hand Positioning:

    • Pronated Grip - More stress on the wrist, more on delts and less biceps
    • Neutral Grip - A bit less strain on the wrists and biceps, while providing great load on your delts.
    • Supinated Grip - More stress on the biceps tendon, a bit less on delts and least stress on wrist

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • By only leaning as far as you comfortably can
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Leaning more forward - getting your wrist as close as possible to your hips
    • Increasing the Range of Motion - using a pair of paralletes or yoga block
    • Adding resistance - wearing weighted vest or backpack
    • Progressing to a harder variation/exercise