Pseudo Planche Push-ups

Introduction

Pseudo planche push-ups are an advanced variation that partially simulates the gymnastic planche position. By placing the hands near the hips with fingers pointing outward and leaning the body forward, the practitioner places considerable load on the anterior deltoids and core. It is an essential transition exercise toward the full planche.

Anatomy and Muscles Worked

• Primary muscles: anterior deltoids, pectorals, core (intense)
• Secondary muscles: triceps, biceps (stabilization), forearms
• Stabilizers: wrists, scapular muscles

Step-by-Step Instructions

1. Adopt a push-up position but place hands at hip level, not shoulder level.
2. Turn fingers outward or backward for better wrist alignment.
3. Lean forward so your shoulders extend well past your hands.
4. While maintaining this lean, perform push-ups by lowering and raising.
5. Keep the body perfectly straight and engaged throughout the movement.

Recommended Sets and Reps

• Intermediate: 3 sets of 5 to 8 reps
• Advanced: 3 sets of 8 to 12 reps

Common Mistakes

• Hands too far forward: hands must be at hip level or lower.
• Not enough lean: shoulders should clearly extend past the hands.
• Wrist pain: turn fingers outward or use parallettes.

Safety

This exercise places enormous stress on the wrists. Warm them up extensively and progress gradually in the lean angle. Using parallettes is recommended for people with sensitive wrists.

Variations

• Incline pseudo planche push-ups (hands on a bench)
• Tuck planche push-ups (knees bent toward chest)
• Static pseudo planche hold (hold without push-up)

Target Audience

Advanced practitioners working on gymnastic planche progression. Essential for gymnasts and high-level calisthenics practitioners.