Pseudo Planche Push-Up
This advanced push-up variation holds the torso as it retracts scaps and depresses shoulders throughout the pseudo planche push-up. It is a straddle planche progression as well as a planche push-up progression (where feet never touch the ground). The key to this push-up is strong lats that can steady the torso as it lifts up and down.
- Type Of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Body Only
Pseudo Planche Push-Up
- Begin in a straight arm plank with your shoulders directly above your hands, your elbows completely straight, and your feet together.
- Rotate your fingers out approximately 45-degrees and begin to lean forward.
- As your shoulders move in front of your hands, keep constant tension in your glutes and core to maintain a posterior pelvic tilt (PPT).
- Lean forward until you can shift your foot position from curled to pointed toes so that you're on the tops of your feet.
- At this point, your hands should be roughly underneath your hips.
- Push your chest away from the floor to keep your shoulder blades spread apart (protracted).
- Also keep your shoulders pressed down, away from your ears (depressed); scapular protraction and depression are essential for maintaining a strong position.
- Now bend your elbows and lower your body down to the floor.
- If you have proper alignment, you will feel your upper thighs touch the floor just before your chest.
- Do not allow your toes to curl as you lower as this reduces forward lean.
- Aim to have your wrists just in front of your hips at the bottom.
- As soon as your chest touches down, press straight back up to the start position while still maintaining the forward lean.
- Repeat for reps.
- Exercise: Push-Up
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Bench Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Beginner
- Equipment: Plyometric Box or bench
