Pseudo Planche Push-Up

The Pseudo Planche Push-Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core. This variation of the traditional push-up involves a forward lean that shifts your bodyweight onto your shoulders and arms, simulating the position of a planche—a bodyweight exercise that requires significant strength and balance. The Pseudo Planche Push-Up is a great progression toward mastering the full planche push-up while building upper body strength and core stability.

How to Perform the Pseudo Planche Push-Up

1. Starting Position:

• Begin in a standard push-up position with your hands placed just slightly wider than shoulder-width.
• Rotate your hands so that your fingers point backward toward your feet or outward at a slight angle (about 45 degrees).
• Lean your body forward, bringing your shoulders over your hands while keeping your body in a straight line from head to heels.
• Engage your core, squeeze your glutes, and tighten your legs to prevent your hips from sagging.

2. Initiating the Movement:

• Lower your body by bending your elbows, keeping them pointed backward at about a 45-degree angle (similar to a traditional push-up).
• As you descend, keep your elbows close to your torso and maintain the forward lean throughout the movement.
• Inhale as you lower yourself towards the ground.

3. Bottom Position:

• At the bottom of the push-up, your chest should be close to the ground, and your elbows should be bent at a 90-degree angle.
• Your shoulders should still be forward of your hands, maintaining the lean that mimics the planche position.

4. Pushing Back Up:

• Press through your palms, pushing your body back to the starting position while maintaining the forward lean.
• Keep your core tight and elbows close to your body as you push back up, using controlled movement.
• Exhale as you push yourself back to the top.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or progress to more difficult variations like the Planche Push-Up.

Variations and Progressions

1. Knee Pseudo Planche Push-Up (Beginner)

• Perform the push-up with your knees on the ground to reduce the intensity while still engaging the core and upper body.

2. Incline Pseudo Planche Push-Up (Beginner/Intermediate)

• Place your hands on an elevated surface (bench, box) to make the push-up easier while you work on building strength and form.

3. Pseudo Planche Push-Up with Hold (Intermediate)

• At the bottom of the push-up, pause for 2-3 seconds to build isometric strength and increase time under tension.

4. Pseudo Planche Push-Up with Feet Elevated (Advanced)

• Elevate your feet on a bench or box to make the movement more challenging by increasing the body angle and further shifting the weight onto your arms and shoulders.

5. Planche Push-Up (Elite)

• Master the full planche push-up by lifting your feet off the ground entirely, supporting your body weight with only your arms and core.

Tips for Maximum Effectiveness

✅ Maintain the Forward Lean: The key to the Pseudo Planche Push-Up is the forward lean. Shift your shoulders over your hands as much as possible to effectively mimic the planche position.

✅ Engage Your Core: Keep your core tight throughout the movement to avoid sagging your hips and to maintain proper form.

✅ Keep Elbows Close: As you lower yourself, make sure your elbows are close to your body (at a 45-degree angle) to avoid unnecessary strain on your shoulder joints.

✅ Control the Descent: Lower yourself slowly and under control to maximize muscle activation and improve strength gains.

✅ Breathe Properly: Inhale as you lower down, and exhale as you push back up.

Common Mistakes to Avoid

❌ Not Leaning Forward Enough: If you don’t shift your weight forward, the exercise becomes a standard push-up. Lean forward to activate the shoulders and build strength for the planche.

❌ Letting Hips Sag: Keep your core engaged to avoid letting your hips drop. This will help maintain body alignment and prevent injury.

❌ Elbows Flaring Out: Ensure that your elbows stay close to your body and point backward rather than outward. This ensures that you’re targeting the right muscles and avoids shoulder strain.

❌ Relying on Momentum: Avoid pushing too quickly or using momentum to complete the push-up. Control your movement throughout the entire range of motion to get the most out of the exercise.

❌ Not Using Full Range of Motion: Ensure that your chest gets as close to the ground as possible. A shallow range of motion reduces the effectiveness of the exercise.