Pseudo Planche Push-up
Description
This exercise involves performing a push-up with your hands positioned further back than usual, placing more emphasis on your shoulders and triceps. It is a challenging variation of the traditional push-up that can help improve upper body strength and stability.
Equipment Required
Pseudo Planche Push-up Instructions
- Assume a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Shift your weight forward so that your shoulders are positioned over your hands.
- Lower your body towards the ground, keeping your elbows tucked in close to your sides.
- As you lower your body, lean forward and push your shoulders towards your hands, keeping your elbows locked in place.
- Pause briefly at the bottom of the movement, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Pseudo Planche Push-up Form & Visual
Pseudo Planche Push-up Benefits
- Strengthens the chest, shoulders, triceps, and core muscles
- Improves shoulder stability and mobility
- Increases upper body pushing strength
- Engages the serratus anterior muscle, which is important for proper shoulder blade movement
- Can be a progression towards more advanced gymnastics movements
- Can be done with minimal equipment and can be modified for different fitness levels
Pseudo Planche Push-up Muscles Worked
- Pectoralis major
- Triceps brachii
- Deltoids
- Abdominals
- Erector spinae
Pseudo Planche Push-up Variations & Alternatives
- Wide Pseudo Planche Push-up
- Close Pseudo Planche Push-up
- One-arm Pseudo Planche Push-up
- Decline Pseudo Planche Push-up
- Weighted Pseudo Planche Push-up
