Instructions:
- 1Place your hands on the floor, wider than your shoulders, with fingers pointing towards your toes
- 2Lean forward, shifting your body weight onto your arms, until your feet are barely touching the ground
- 3Lower your upper body to the floor by bending your elbows
- 4Push back up by straightening your arms
- 5Repeat the exercise for the desired number of repetitions
Tips:
- Maintain a straight body line from shoulders to heels throughout the exercise
- Tighten your core to prevent your lower back from sagging during the exercise
- Initiate the push-up movement from your pectoralis major and abdominis
- Exhale as you push up and inhale as you lower your body
Pseudo Planche Push-Up: Mastering This Challenging Exercise
The pseudo planche push-up is an advanced bodyweight exercise that targets the chest, particularly the pectoralis major, along with engaging the rectus abdominis. Unlike traditional push-ups, this variation emphasizes strength and balance, making it an excellent choice for those looking to elevate their bodyweight training.
Benefits of Pseudo Planche Push-Ups
Pseudo planche push-ups offer numerous benefits, including:
- Enhanced Muscle Engagement: These push-ups particularly activate the upper chest and shoulders, leading to increased muscle growth.
- Core Stability: As you lean forward, your core muscles, especially the abdominal region, are heavily recruited, improving overall stability and strength.
- Improved Wrist Strength: Regular practice can help develop wrist strength, which is beneficial for various other exercises.
Muscles Worked
This exercise primarily targets:
- Pectoralis Major Clavicular Head
- Pectoralis Major Sternal Head
- Rectus Abdominis
Progression Tips
For those interested in mastering the pseudo planche push-up, consider the following progression tips:
- Start with Push-Up Variations: Begin with regular push-ups or inclined push-ups to build foundational strength.
- Employ Parallettes: Using parallettes can help ease the wrist strain initially experienced by some practitioners.
- Use Isometric Holds: Work on holding the pseudo planche position to build strength and control before performing full push-ups.
Troubleshooting Common Issues
If you're experiencing wrist pain or shoulder discomfort while performing pseudo planche push-ups, try the following:
- Adjust Your Hand Placement: Experiment with hand positioning to find a comfortable setup that reduces stress on the wrists.
- Incorporate Wrist Mobility Exercises: Strengthening and mobilizing the wrists can help mitigate pain during this exercise.
Pseudo Planche Push-Up vs Dips
While both exercises are effective for upper body strength, pseudo planche push-ups focus more on the chest and core, while dips primarily target the triceps and shoulders. Incorporating both into your workout routine can provide a well-rounded approach to upper body strength training.
Adding pseudo planche push-ups to your workout can greatly enhance your strength, especially when combined with proper training methods. Whether you're an experienced athlete or looking to challenge yourself, mastering this move can elevate your fitness journey.