Are you tired of the same old boring push-ups? Want to add a little spice to your calisthenics routine? Well, have no fear, because the pseudo planche push-up is here to save the day (and your muscles).
Pseudo planche push-ups are a variation of the classic push-up that not only target your chest and triceps but also engage your core, shoulders, and back muscles. And the best part? You don’t need any fancy equipment or gym membership to do them!
In fact, the pseudo planche push-up is so effective that it’s been called the “king of upper body exercises” by some fitness enthusiasts. And who wouldn’t want to feel like royalty while working out?
So, if you’re ready to take your push-up game to the next level and achieve a royal physique, grab a towel (you’ll thank me later) and let’s get started!
The Benefits of Pseudo Planche Push-Ups
If you’re looking for a challenging, effective exercise to build upper body strength and definition, look no further than the humble pseudo planche push-up. Not only is it a great way to show off to your friends, it comes with a whole host of benefits:
Increased upper body strength:
By targeting your chest, shoulders, and triceps, pseudo planche push-ups can help you build serious upper body strength. With practice, you’ll be able to do more reps, hold the position longer, and even progress to more advanced variations.
Improved endurance
Pseudo planche push-ups can also help improve your muscular endurance, allowing you to do more reps or hold challenging positions for longer periods of time. This can come in handy in a variety of situations, from sports and fitness to everyday activities like carrying groceries or lifting heavy objects.
Defined muscles
One of the most satisfying benefits of pseudo planche push-ups is the increased muscle definition that comes with regular practice. As your muscles get stronger and more toned, you’ll start to see more definition in your chest, shoulders, and arms. You’ll feel stronger, look better, and be ready to show off your gains at the beach (or on Zoom).
Improved posture
Pseudo planche push-ups require good form and core stability, which can help improve your posture over time. As you strengthen the muscles in your upper body and core, you’ll be less likely to slouch or hunch over, which can reduce your risk of injury and improve your overall health.
So, whether you’re looking to impress your friends, get stronger and more defined, or just improve your overall fitness, pseudo planche push-ups are a great exercise to add to your routine. And who knows, you might even inspire a few others to join you on the path to pseudo planche greatness.
Step-by-step guide on How to do Pseudo Planche Push Ups
If you want to get the most out of your pseudo planche push-ups, proper form and technique are crucial. Follow these steps to perform the exercise correctly:
- Assume the starting position: Get on all fours with your hands placed slightly behind your shoulders, turned out at a 45-degree angle, and closer together than in a standard push-up. Then, extend your legs behind you with your toes pointing downwards. Your body should be in a straight line from head to heels, and your core should be engaged.
- Lower your body: Slowly lower your body until your arms are bent at a 90-degree angle, keeping your elbows close to your body and your wrists straight. Your chest should be almost touching the ground, and your shoulders should be slightly in front of your hands.
- Push your body back up: Push your body back up to the starting position, making sure to keep your body in a straight line and your elbows close to your body. Your wrists should be straight throughout the movement, and your shoulder blades should be squeezed together at the top.
- Repeat: Repeat the exercise for the desired number of repetitions, making sure to maintain proper form and technique throughout.
Getting Started with Pseudo Planche Push-Ups
If you’re new to pseudo planche push ups, it’s important to start with the basics and progress gradually. Here are some steps to help you get started:
- Warm up: As with any exercise, it’s important to warm up your muscles and joints before you begin. You can do some light cardio, dynamic stretching, or other warm-up exercises to get your blood flowing.
- Practice the form: Before you attempt a full pseudo planche push up, practice the form and technique outlined in the previous section. You can do this by holding the starting position for a few seconds, then lowering yourself down as far as you can go, and then pushing back up.
- Start with modified push-ups: If you’re not yet able to do full pseudo planche push ups, you can start with modified push-ups instead. For example, you can do push-ups with your hands elevated on a bench or step, or you can do push ups with your knees on the ground. This will help you build up your strength and get used to the movement.
- Progress gradually: As you get stronger, you can gradually lower your hands and increase the range of motion for the push-up. Start with a few repetitions and gradually increase the number over time.
- Listen to your body: Pay attention to how your body feels during the exercise. If you experience pain or discomfort, stop and rest. You can always try again later, or consult with a fitness professional if you have any concerns.
Modifications or Variations
If you’re not yet able to do full pseudo planche push-ups, here are some modifications or variations you can try:
- Knee Push-Ups: Do push-ups with your knees on the ground to reduce the weight on your upper body.
- Elevated Push-Ups: Do push-ups with your hands on an elevated surface like a bench or step to reduce the range of motion.
- Wall Push-Ups: Do push-ups with your hands on a wall to reduce the weight on your upper body and increase the range of motion.
- Resistance Band Push-Ups: Use a resistance band to assist you in the movement by wrapping it around your back and holding onto it with your hands.
Remember to take your time and progress gradually, as pushing yourself too hard too soon can result in injury. With patience and persistence, you can work your way up to doing full pseudo planche push-ups and reap the benefits of this challenging and rewarding exercise.
Tips for mastering pseudo planche push ups
Focus on form: As with any exercise, proper form is key to getting the most out of your training and avoiding injury. Make sure you’re using the proper form and technique for each exercise, and don’t be afraid to ask for feedback or assistance from a coach or trainer.
Gradually increase intensity: When you’re first starting out with these advanced techniques, it’s important to start with lower intensity and gradually increase over time. This will help prevent injury and allow your body to adapt to the new demands.
Stay consistent: Consistency is key when it comes to building strength and mastering advanced techniques. Make sure you’re practicing these exercises regularly and gradually increasing the challenge as you progress.
By incorporating these advanced techniques into your training, you can continue to challenge yourself and push your limits with pseudo planche push-ups. Just remember to listen to your body and progress at a pace that’s comfortable for you.
Common Mistakes to Avoid
While pseudo planche push-ups can be a great exercise for building upper body strength and stability, there are some common mistakes that people make that can limit their effectiveness or even lead to injury. Here are a few things to watch out for:
- Improper form: As we discussed in the previous section, proper form is key to getting the most out of your training and avoiding injury. One common mistake is letting your elbows flare out to the side or allowing your back to sag. To correct this, focus on keeping your elbows tucked in and your core engaged throughout the exercise.
- Overtraining: While it’s important to stay consistent with your training, overtraining can actually be counterproductive. Some people may try to do too much too soon, leading to burnout or injury. To avoid this, make sure to gradually increase the intensity and volume of your training, and give yourself plenty of rest and recovery time.
- Neglecting other muscles: While pseudo planche push-ups can be a great exercise for the chest, shoulders, and triceps, it’s important not to neglect other muscle groups. Neglecting exercises for the back, legs, and core can lead to imbalances and limit overall progress. Be sure to incorporate other exercises into your training program to target these areas.
- Skipping warm-up: Warm-up is important for preparing your body for the demands of exercise, and skipping it can increase your risk of injury. Make sure to take the time to warm up your muscles and joints before doing pseudo planche push-ups or any other exercises.
By avoiding these common mistakes and focusing on proper form, gradually increasing intensity, incorporating other exercises, and warming up properly, you can get the most out of your pseudo planche push-up training and minimize your risk of injury.
Final thoughts
Congratulations, you made it to the end of the ultimate guide to pseudo planche push-ups! Here’s a quick recap of what we covered:
- Pseudo planche push-ups are a challenging but rewarding exercise that target your chest, shoulders, and triceps.
- The proper form and technique are essential to get the most out of this exercise.
- There are modifications and progressions you can use to tailor the exercise to your fitness level.
- Common mistakes can be avoided with the right cues and tips.
- Pseudo planche push-ups come with many benefits, including increased strength, endurance, and muscle definition.
- With practice, you can take your pseudo planche push-ups to the next level and achieve great results.
Now, it’s time to put this knowledge into action! Grab a mat, find some space, and start practicing. Remember, consistency and patience are key to mastering this exercise. Start with the basics, and work your way up to the advanced techniques.
Finally, I’ll leave you with a little motivational (or maybe just silly) quote to keep you going: “Don’t be a chicken, give pseudo planche push-ups a try and you’ll be flexin’ like a boss in no time.”
Thanks for reading and happy training!
