Pseudo Planche Push-up
What is Pseudo Planche Push-up:
The Pseudo Planche Push-up is an advanced bodyweight horizontal pushing exercise working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii, along with the anterior deltoids. Similar to the standard push-up and pike push-up exercises, it involves assuming a high plank position with hands slightly wider than shoulder-width apart and leaning forward, mimicking the position of the planche, increasing the demand on the shoulders. This exercise, along with the planche lean, builds the foundation for the planche and the planche push-up, an advanced static and dynamic calisthenics movement.
Key Benefits:
- Size and Strength: Targets the front delt, chest, and triceps, promoting muscle growth and strength improvement.
- Shoulder Emphasis: Places a greater emphasis on the shoulders compared to traditional push-ups.
- Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
- Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
- Functional Strength: Improves shoulder flexion and abduction strength, elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
- Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
- Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.
Variations:
- Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, working the pec major and triceps.
- Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart and biasing the triceps.
- Wide Push-up: A push-up variation performed by placing the hands wider than shoulder-width apart, biasing the pec major.
- Pike Push-up: A push-up variation primarily working the shoulder muscles, specifically the front and middle deltoids.
- Planche Lean Hold: Involves holding the leaned-forward position, 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.
- Weighted Pseudo Planche Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.
Grip and Position Variations:
- Pronated Grip: More stress on the wrist and delts, and least on the biceps.
- Neutral Grip: Less stress on the wrists and biceps, distributing the stress more evenly.
- Supinated Grip: More stress on the biceps tendon, a bit less on the delts, and the least stress on the wrist.
- Gymnastic Rings: Performing the exercise using gymnastic rings, increasing stabilization demand.
- Paralletes/Yoga Blocks: Lessens the strain on your wrists and allows you to increase the range of motion if preferred.
- Elevated Position: Performing the exercise on an elevated surface decreases the overall intensity of the exercise, making it suitable for individuals learning the movement.
- Declined Position: Performing the exercise while your feet are elevated until your feet to head are horizontally aligned, increasing the overall intensity of the exercise.
How to perform Pseudo Planche Push-ups:
- Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lean forward, placing your hands closer to your hips, shifting your weight onto your shoulders while keeping the elbows close to your body. Maintain scapular protraction and depression and core engagement.
- Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground by retracting your scapulae, or at least close to it, and without leaning back. Hold this position briefly, then push up back to the starting position.
- Repetition: Repeat the movement for your desired number of repetitions.
Breathing Technique:
Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:
- Inhale: Inhale at the starting position.
- Exhale: Exhale at the top/starting position.
Additional Information:
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 a weight vest or backpack
- Progressing to a harder variation/exercise