How To Do Pseudo Planche Push Up Properly

Pseudo planche push up is an intense calisthenics exercise that is a progression toward the extremely difficult full planche push up. Just like the full planche push up, your body weight will be supported by your palms.

The difference is that your toes remain in the ground unlike the full planche. This prepares you to properly leverage your body weight before finally progressing to the full variation.

The movement requires that you orientate your fingers towards your feet and sit your upper body farther down. This makes your shoulders and biceps work harder.

It also involves deep core involvement to prevent hip dipping, thus harder on the core too.

Taking the above into consideration, you need a lot of abdominal strength to be able to perform the exercise correctly. You are recommended to build the core strength first before attempting the exercise.

It is also a good idea to master the basic push ups first. You should be able to crank at least 50 to 100 push ups in quick successions.

It’s also an added advantage to be able to do one-handed push ups.

The movement involves your entire upper body and strengthens your biceps, triceps, core, chest, shoulders and deltoids muscles. Consequently, it improves your climb-up strength, vaulting power and movements related to advanced shoulder stand and hand stand.

If you do not eventually achieve the full planche push up, it’s important to acknowledge that the pseudo planche push up is still an impressive workout to master.

HOW TO DO PSEUDO PLANCHE PUSH UP

Here are the proper steps to perform the exercise.

  • Start by lying on your mat with your legs extended behind you. Put your hands on the ground alongside your stomach.
  • With your elbows bent against your ribs, turn your hands to face forward toward your head and tuck your toes into the ground. Rise up such that your body weight is supported by your toes and hands.
  • With your abs tightened, squeeze your thighs and aim to keep your body straight.
  • Now slowly push up and down by bending and extending your elbows.
  • You should be feeling the body weight moving into the fronts of the shoulders and your chest. Ensure your core is tightened throughout to prevent your hips from dipping.
  • Keep your water close as the exercise might quicky dehydrate you. Also, breathing in and out will help you stay energized.

MUSCLES ENGAGED DURING PSEUDO PLANCHE PUSH UP

The muscles used in the exercise are:

PECTORALIS MAJOR

This fan shaped muscle makes up your chest. During the movement, the lower part is activated the most. The upper part also works too but not as much.

It is an advantage to have strong pecs to help you with the movement.

TRICEPS BRACHII

The triceps, which are located at the back of the upper arm, are responsible for extension of the elbow joint.

ANTERIOR DELTOIDS

These are located at the front of the shoulder, and they assist in supporting the pushing of the pectoralis major. They are also responsible for raising your arms in front.

BICEPS

These offers support for your arm when your triceps are activated. Moreover, the shorter head of the bicep is engaged during the push up.

RECTUS ABDOMINUS

This muscle is broad and long, covering the front of your upper body. You can tone it to get the popular six pack.

It is a great stabilizer muscle during the exercise. You need to brace it.

OBLIQUES

You will involve these for side bending and rotation. They prevent any unwanted upper body movement like twisting during the exercise.

QUADRICEPS

These muscles are involved while doing a full push up to straighten your body and for support.

ERECTOR SPINAE

These muscles work together with your obliques and rectus abdominus to straighten your back.

PSEUDO PLANCHE PUSH UP BENEFITS

BUILDS UPPER-BODY STRENGTH

As seen above, the movement works most of the upper body muscles like the pectorals, anterior deltoids, triceps, biceps, and the serratus anterior. Thus, it strengthens and builds them.

BUILDS CORE STRENGTH

During the exercise, the abs, lower back, and glutes are activated in order to stabilize the body and complete the full range of motion. Ensure you use the correct form as this can consequently lead to stronger core.

EFFECTIVE GYMNASTICS TRAINING EXERCISE

The movement is an excellent and effective exercise that gymnasts can use to learn varied movements. Gymnasts can alternate with parallette exercises and handstands for more effectiveness.

PSEUDO PLANCHE PUSH UP ALTERNATIVES

STRADDLE PLANCHE LEAN

The straddle planche lean, is performed by first getting into the straight plank position. Afterwards you can widen your legs, wider than shoulder-width apart, into a straddle position.

Tuck your toes onto the ground then lean forward before doing the push up.

TUCK PLANCHE

The tuck planche is also called the floating crane position. This is one of the final movements that you need to perfect before doing a full planche push up.

Start in the planche position, lift your legs off the ground, and attempt a static hold.

FULL PLANCHE PUSH UP

The full planche push up is quite an advanced bodyweight movement. It is a powerful workout that engages the whole body.

In order to lift your feet off the ground, maximumly involve your upper body, core and lower body strength.

PSEUDO PLANCHE PUSH UP MISTAKES TO AVOID

Don’t attempt the exercise until you have acquired maximum core strength. To even consider doing the pseudo planche push up, you need to at least be able to perform 50-100 push ups in quick successions.

Don’t rush the exercise. Stop the exercise when you are unable to manage the body weight and its stability.

Finish your set at that point. After composing yourself, you can try it again.

Ensure you use the correct form as this is essential in achieving your desired success.

It’s essential that you keep hydrated always. The movement can be quite dehydrating and this can reduce your energy levels.

So, to keep yourself energized throughout, drink your water!

You can bring your hands closer to the level of your shoulders to make the exercise much easier if you’re finding it a bit difficult.

CONCLUSION

Adding the pseudo planche push up will spice up your workout regimen. It requires a lot of core and upper body strength.

Therefore, ensure you strengthen them before attempting the exercise. Martial artists and gymnasts use this exercise to improve their workouts.

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