🔥The planche—just hearing the name can make even seasoned athletes pause. It’s one of the most demanding movements in calisthenics, requiring exceptional strength, balance, and control that few can achieve without months (or even years) of focused training.
But here’s the good news: if you’re not quite ready for a full planche, there’s an ideal stepping stone—pseudo planche push-ups.
Whether you’re grinding toward your planche goals or just curious about this advanced skill, pseudo planche push-ups are a fantastic way to develop the strength and body control needed for mastery. And the best part? It’s a push-up variation you can incorporate into your routine right away.
This article introduces pseudo planche push-ups, a challenging push-up variation designed to help you progress toward the full planche.
🤯What are Pseudo Planche Push-Ups?🤯
✊You know how a regular push-up works: hands shoulder-width apart, chest to the floor, push back up. Simple. But a pseudo planche push-up? It cranks things up a notch.
In a pseudo planche push-up, you lean forward🎯 so your hands are positioned closer to your waist rather than in front of your chest. It might sound like a minor adjustment, but trust me—it changes everything. That forward lean forces your shoulders, wrists, and core to work overtime, engaging the exact muscles you need for a full planche.
Consider it bridging the gap between a standard push-up and a full-on planche. The extra lean forward adds intensity and helps strengthen those weak spots that usually get in the way of holding a planche, like your shoulders and core. And while it’s tough, it’s still very doable for those just beginning their journey toward a planche.
💪 Key Muscles Worked in Pseudo Planche Push-Ups
Curious about which muscles you’ll be working with this move? You’re in for a total upper body workout beyond just your chest and arms. The pseudo planche push-up engages everything from your shoulders and core to your back and even your forearms.
Here are the primary muscles worked during this exercise:
1. 👊 Chest (Pectoralis Major): The chest muscles are heavily involved in pushing the body up during the movement.
2. 👊 Shoulders (Deltoids): The anterior (front) deltoids are engaged to support the body and stabilize the shoulder joint.
3. 👊 Triceps (Triceps Brachii): These muscles extend the elbow and assist in pushing the body upwards.
4. 👊 Core (Rectus Abdominis, Obliques, and Transverse Abdominis): The core muscles are crucial for stabilizing the body in the pseudo planche position and maintaining balance.
5. 👊 Serratus Anterior: This muscle helps with shoulder stability and is highly engaged in exercises that require pushing movements, particularly in planche-type exercises.
6. 👊 Upper Back (Trapezius and Rhomboids): These muscles help maintain proper scapular positioning and stability during the movement.
7. 👊 Forearms (Wrist Flexors and Extensors): The forearm muscles work to maintain wrist stability as the hands are extended during the exercise.
8. 👊 Hip Flexors: These muscles help maintain body alignment and prevent hip sagging during the pseudo planche position.
Pseudo planche push-up exercise is excellent for developing strength in these areas, particularly gymnastic or calisthenics skills, as it challenges strength and balance.
⚡️ How to Perform Pseudo Planche Push-Ups Correctly
Now that you know what a pseudo planche push-up is, let’s explain exactly how. The form is everything here—lean too little, and you won’t feel the benefits; lean too much, and you could strain your wrists or shoulders. Finding that sweet spot is key.
Here’s a step-by-step guide🔍 to help you get started:
1. ✔️ Begin in a regular push-up position. Keep your body straight and your hands planted slightly wider than shoulder-width.
2. ✔️ Now, this is where it gets interesting: shift your body weight forward until your hands are positioned just below your waist. The more you lean forward, the more intense the push-up becomes. The goal is to feel your shoulders and wrists supporting your weight.
3. ✔️ Lower your body down slowly, controlled, keeping your elbows close to your body. Don’t let them flare out—this keeps the tension in your shoulders and triceps.
4. ✔️ Push yourself back up, but maintain that forward lean throughout. This is where the magic happens!
One thing to remember is to maintain a straight body throughout the movement. Don’t arch your back or let your hips sag, as this will reduce core engagement.
Mastering this movement may take some time, but it’s worth it. Focus on building up control and strength rather than rushing through reps.
😱 Why You Should Add Pseudo Planche Push-Ups to Your Routine?
So why bother with pseudo planche push-ups at all? The short answer: they’re the perfect prep work for the planche.
Here are the Top reasons why pseudo planche push-ups should be included in your workout routine:
- ✅ Builds upper body strength: Pseudo planche push-ups are an excellent way to strengthen key muscle groups, including your shoulders, chest, triceps, and core. These muscles are critical for executing the planche and fundamental for other exercises that require pushing strength.
The high demand on your muscles in this exercise leads to greater endurance, power, and hypertrophy, which can help with everything from bench presses to handstand push-ups.
- ✅ Improves balance and stability: Unlike regular push-ups, pseudo planche push-ups require a forward lean, which shifts your center of gravity and engages your stabilizer muscles. The increased challenge to your balance means you’re training your body to find stability in less conventional positions.
A study highlighted that core stabilization movements enhance neuromuscular control, which helps athletes maintain balance in challenging positions. This improved balance isn’t just beneficial for the planche; it carries over to activities such as yoga, gymnastics, and even everyday movements like bending and lifting.
- ✅ Strengthens wrists and forearms: Wrist and forearm strength are often overlooked in calisthenics training. When performing pseudo planche push-ups, your wrists bear a significant portion of your body weight, gradually increasing their strength and resilience.
This exercise strengthens your foundation for more advanced movements while reducing injury risk. It also improves grip strength, crucial for upper-body exercises like pull-ups and deadlifts.
- ✅ Enhances functional fitness: The pseudo planche push-up is a compound movement that uses multiple muscle groups simultaneously, training your body to respond to real-world activities.
This type of functional fitness translates to improved athletic performance in sports like swimming, climbing, and martial arts, where full-body control and coordination are crucial.
✨ Training Tips and Progressions
Alright, now that you know how important pseudo planche push-ups are, let’s discuss how to incorporate them into your routine.
- 🤜 Start with manageable reps: If you’re new to pseudo planche push-ups, aim for 3 sets of 5-10 reps, performed 3-4 times per week. This will help you build a strong foundation without overdoing it.
- 🤜 Focus on consistency: Strength gains come from regular practice. Stick to your routine and gradually increase the difficulty as your body adapts.
- 🤜 Gradually increase the forward lean: As you get stronger, start to lean forward more during the push-ups. This added challenge targets the muscles you’ll need for the planche. Don’t increase the lean too quickly—master each level before progressing.
- 🤜 Prioritize form and technique: Proper form is crucial for preventing injury and ensuring effective muscle engagement. Make sure you maintain good posture, engage your core, and avoid arching your back during each rep.
- 🤜 Be patient and trust the process: Strength training takes time. Don’t rush through the progressions. Slow, controlled reps will build better strength and stability over time.
- 🤜 Incorporate complementary exercises: Add tuck planche holds to your routine. These holds train your body to support itself off the ground, activating your core and shoulders in a way similar to the full planche.
- 🤜 Track your progress: Keep a log of your workouts, noting the number of sets, reps, and any changes in lean angle. This helps you monitor your improvements and stay motivated.
The Movement Athlete app is an efficient way to stay on top of your training. The app offers personalized workout plans that adapt to your abilities, enhancing your training to the next level. It tracks your progress, adjusts your routine as you improve, and provides expert guidance—making it the perfect companion for those serious about mastering advanced calisthenics like the planche.
🤔 Frequently Asked Questions
🔎 What muscles do pseudo planche push-ups target?
Pseudo planche push-ups primarily target the shoulders, chest, triceps, and core. The forward lean engages your anterior deltoids (front shoulders) more than a standard push-up, while your core muscles work hard to stabilize your body. Additionally, your wrists, forearms, and lower back also play a role in supporting the movement.
🔎 How long does it take to progress from pseudo planche push-ups to a full planche?
The time it takes to progress to a full planche depends on several factors, including your starting strength, body composition, consistency, and training intensity. For many, it can take anywhere from 6 months to over a year of dedicated training.
🔎 Are pseudo planche push-ups safe for beginners?
Yes, pseudo planche push-ups can be safe for beginners if done with proper form and technique. It’s important to start with a small forward lean to avoid putting too much strain on your wrists and shoulders. As you get stronger, you can gradually increase the lean and intensity.
🔎 Can pseudo planche push-ups help with other advanced calisthenics moves?
Absolutely! Pseudo planche push-ups build significant upper body and core strength, which translates to better performance in other advanced moves like handstands, front levers, and L-sits. The movement pattern and muscle engagement overlap with many calisthenics exercises, making it a great foundational move for overall body control.
🔎 How often should I do pseudo planche push-ups?
For best results, incorporate pseudo planche push-ups into your routine 3-4 times per week. As with any strength training exercise, your muscles need time to recover, so avoid doing them on consecutive days.
💥 Conclusion
Mastering the planche takes time, effort, and much patience. But with the right exercises in your routine, like pseudo planche push-ups, you can make steady progress. Every rep you complete brings you one step closer to your goal.
👉 The pseudo planche push-up is your secret weapon. It’s tough, but it’s worth it. So, whether you’re a complete beginner or already on your way, start adding them to your training and watch your strength grow.
Ready to train harder?👌 Start unlocking the strength and control you need for the planche today! Take the FREE ASSESSMENT now, and get a personalized, step-by-step training plan—completely free. It’s time to turn that planche dream into reality, one push-up at a time!💯
