Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. Privacy Policy. Ladder Chin-ups – lean a ladder against a house, tree, etc. 3 Levels: Level 1: On Knees // with wrists turned out to so that elbow ditch is facing forward perform a push up. Pseudo pushups are basically pushups from a planche lean position. It takes most people a couple years to get to a good planche. Pseudo Planche Push-Ups. Video breakdown + sets & reps inside! Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Leaning forward through the movement, your wrists should end up … Full Planche. Subscribe For More Calisthenics Training Videos Every WeekYo Yo Yo! Raised planche lean. But opting out of some of these cookies may have an effect on your browsing experience. As your shoulders move in front of your hands, keep constant tension in your glutes and core to maintain a posterior pelvic tilt (PPT). It is a straddle planche progression as well as a planche push-up progression (where feet never touch the ground). Place your hands on the ground slightly wider than shoulder width and with fingers pointing diagonally, Put your feet back at shoulder width, on your toes, Lean forward and go down a bit so that the elbows are slightly bent, Tense the shoulders and chest, support with the core and maintain that position for 30-45 seconds. Frog Stand (or Crow Stand) The first step was a delicate introduction to a planche scenario with no … Next step, the Raised Planche Lean, requires lifting your feet onto a chair, box, or any other elevated surface. Alternatively you can execute the pseudo planche push ups on push up handles or on parallettes, what makes the issue of the over extension of the wrist no longer a … This video is about BEST PLANCHE EXERICE! Of course you need right technique, but in reality Planche and Levers are strength exercises. Elevated Planche Lean - Just something as high as your shoulders when in a planche … Planche and Levers aren’t really skill-related movements. L-sit to Straddle planche Swing. When one does a human flag, one arm usually "pulls" (top arm) while the other "pushes" (lower arm). - https://morethanlifting.com/12weeks/Get Personal Training To Hit All Of Your Goals! And bad things for the joints, cause of static hold are very unlikely to happen. Pseudo Planche Push-ups Keep the forward lean at all times – the more you lean forward, the more difficult they become. Accessory exercises. Hand Placement. 1) They are a pushing exercise, working lots of groups of muscles. Enter the Planche Lean. So this is like a combination between a dynamic and a static move, … There's no exercise quite as impressive as a planche. Place your feet on a chair, bench, or step to practice the planche form. Take the weight away, then start on paralettes. Another progression which allows you to reach your goal is Raised Planche Lean with bent legs. How to do a Planche Lean!----------Subscribe : https://www.youtube.com/user/MorethanliftingOfficial?sub_confirmation=1----------Check out the website for FREE Workouts! Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. The planche pushup is similar to the traditional pushup, except the hands are placed on the floor in … 2) Lean forward as you would in a pseudo planche push up with your feet apart 3) Strongly protract and depress your shoulder blades, meaning you push them down and away from each other 4) Slowly start bending your arms while leaning forward until you find the point at which you almost fall In this position, widen your legs, lean forward, and keep your toes on the ground. Then try moving your hands closer to your feet. We also use third-party cookies that help us analyze and understand how you use this website. Lean forward until you can shift your foot position from curled to … What Muscles Does the Planche Pushup Use?. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. This time by richardburnze (the guy from here). How to Planche. It is mandatory to procure user consent prior to running these cookies on your website. Lay on the floor as if you were doing a press up, move your hands round and planche them close to your waist so your fingers are pointing towards your feet. The Pseudo Planche Hold aka Terrible Position is a challenging exercise for bent arm strength. - https://morethanlifting.com/calisthenics-coaching/----------Also On:Instagram - https://instagram.com/morethanlifting/Facebook - https://facebook.com/morethanlifting/ Put both hands on the ground, and go into a tuck planche. Pseudo Planche. Only now, you’re going to add pushups to the mix. I picked up the pseudo pushup off an Insta comment and I like them, will do more sets in future. Here is another How to Planche Tutorial. ท่าที่ 3 Planche Lean Hold 20 วินาที x 3 เซ็ต ท่าที่ 4 Pseudo Planche Push-ups 8 ที x 3 เซ็ต ท่าที่ 5 Reverse Hypers 6 ที x 3 เซ็ต It serves as an intermediate step between planks, where your feet stay on the ground, and tuck planches, where your feet are off the ground. Wrap a towel around one of the steps and use it as a chin-up bar. Pseudo Planche Pushups – 12 Advanced Frog stand, Floating Knee – 4,3,8,5,6 secs Tuck Planche w Toes – 8,18,13,14,16 secs Hanging Knee Raise – 11 Hanging Leg Raise – 8,8,6. Copyright 2021 Superhuman Fitness, all rights reserved. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Lock your elbows at the top of push-up and protract the scapula as much es you can. These cookies will be stored in your browser only with your consent. Body in a straight line. Fortunately, when preparing for the Planche, there are loads of regressions you can use to build slowly toward the Planche. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. With the rest of the points I agree. What I’d recommend doing here is practicing really slow pushups so you can really feel your muscles engage as your work through each repetition. The first point is from what I know wrong. Planche Fundamentals – Body Positioning and Working Toward The Tuck Planche Necessary cookies are absolutely essential for the website to function properly. It’s exactly the same setup. Advanced exercisers looking to add an extremely challenging exercise into their regimen can find it with the planche pushup. Prerequisites: 3×30 seconds of handstands, all variations L Sit planche lean wrist push ups Tuck to Advanced Tuck Steady State Cycle Explained: test your max holds divide your max time […] The planche lean is a necessary progression for proper straddle planche development. - https://morethanlifting.com/Get Your 12 Week Calisthenics Mastery Program Today! The Pseudo Planche Lean is a great exercise for getting bigger and stronger shoulders at home. Focus on super deep dips to where its almost a bicep curl, Korean dips work up to 20 Pseudo Planche pushups, maybe add like 15-20 LBS weighted are very good, obviously you can just overload the lean, and that will create more leverage, but different leverages build different things. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgb(0, 191, 254)"},"f2bba":{"val":"rgba(0, 200, 255, 0.5)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}},"trewq":{"val":"rgba(0, 200, 255, 0.7)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}},"poiuy":{"val":"rgba(0, 200, 255, 0.35)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}},"f83d7":{"val":"rgba(0, 200, 255, 0.4)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}},"frty6":{"val":"rgba(0, 200, 255, 0.2)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}},"flktr":{"val":"rgba(0, 200, 255, 0.8)","hsl_parent_dependency":{"h":193,"l":0.5,"s":1}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgb(23, 23, 22)"},"f2bba":{"val":"rgba(255, 255, 255, 0.5)","hsl_parent_dependency":{"h":60,"l":1,"s":0}},"trewq":{"val":"rgba(255, 255, 255, 0.7)","hsl_parent_dependency":{"h":60,"l":1,"s":0}},"poiuy":{"val":"rgba(255, 255, 255, 0.35)","hsl_parent_dependency":{"h":60,"l":1,"s":0}},"f83d7":{"val":"rgba(255, 255, 255, 0.4)","hsl_parent_dependency":{"h":60,"l":1,"s":0}},"frty6":{"val":"rgba(255, 255, 255, 0.2)","hsl_parent_dependency":{"h":60,"l":1,"s":0}},"flktr":{"val":"rgba(255, 255, 255, 0.8)","hsl_parent_dependency":{"h":60,"l":1,"s":0}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__. By clicking “Accept”, you consent to the use of ALL the cookies. An exercise like the Planche requires plenty of patience. Another expert calisthenics biceps exercise. The strongest weapons in your bodyweight training arsenal, are compound movements that tense multiple muscles across the body.One of the best exercises that does exactly that, is the planche.With this variation of it, even beginners can reap the benefits of this effective exercise. Protract the shoulderblades at the top. This category only includes cookies that ensures basic functionalities and security features of the website. He follows the concept of steady state cycles (SSC) from Gymnastic Bodies. How To Planche Lean - Planche Progression Tutorial - YouTube Pseudo Planche Push Ups follow the same basic cues as your push up still: Keep the body rigid (core on and pelvic tilt), get the chest all the way to the ground, neck in neutral and keep the elbows in (elbows over wrists.) Wednesday: 4-5×6-10s of planche isometrics; 3-5×10 of pseudo planche pushups with 1s pause in planche lean at the top Rotate your fingers out approximately 45-degrees and begin to lean forward. You also have the option to opt-out of these cookies. Pseudo Planche Pushup What does "protracting the shoulderblades mean? If you are able to lean very far forward you have to lift the balls of your palms a little bit or rotate your fingers outward. Next, try to perform straddle planche lean on the floor. Pseudo Planche Press The pseudo planche press up is a variation of the basic press up and it will target a lot if the upper body muscles that need to develop in order to planche. An example Planche warmup would be 3 sets of the following: - 5 x Wrist Circles each side - 8 x Scapular Push Ups - 10s Planche Lean. Bend your knees as you lean your torso forward. Lean forward as you extend your legs sideways into a straddle planche. Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Pseudo Planche Push Ups Muscles: Triceps // Biceps // Shoulders // Straight Arm Strength // Serratus Anterior. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Good strength and technique for building up to the basic planche variations, as well as the top portion of a pseudo planche push up. These cookies do not store any personal information. This is an overall arms and core builder, but it will take some time to progress to the pseudo planche. Straddle Planche. All matters regarding your health require medical supervision. *Your results may vary. Perform a pushup while maintaining forward lean. FIT TIP Pseudo Planche Push-Up This advanced push-up variation h... olds the torso as it retracts scaps and depresses shoulders throughout the pseudo planche push-up. Calorie CalculatorSuperhuman StoryTransformations, Celebrity WorkoutsAthlete WorkoutsLose FatGet ShreddedNutrition, Email: [email protected]Address: PO Box 1290. Planche Lean Push U and MISTAKES! It’s often used in calisthenics for planche, parkour for vaults, and handbalancing for advance shoulder development. Hand placement is essential for learning the planche, there is a lot of weight being … Progressions: Planche Lean - This has near endless progression, if you just keep on leaning. Boulder CO 80:96. Check out the Planche Lean as an entry progression to this static hold. Rhys here and in this video we are going to show you how to do a Planche LeanThe Planche Lean is the very first progression exercise for the Planche, so you are going to need to get good at this if you ever want to get to the plancheHere is a step by step breakdown of the Planche Lean:Step 1 - Set up in the push up position, arms straight, hands shoulder width apartStep 2 - Turn your hands out slightly to 11 and 1 o’clockStep 3 - Shift your weight over onto your hands by sliding forwardsStep 4 - Once you get as far forward as you can, hold it for timeThats it! From a straddle planche, work on getting your legs closer together. 3-5×15 of pseudo planche pushups with 1s pause in planche lean at the top; 3×25 of serratus anterior and low trap isolation work, supine DB front raises, and potentially low back exercises if there are any needed. This website uses cookies to improve your experience while you navigate through the website. In reality planche and Levers are strength exercises Mastery Program Today check out planche. Not intended as a chin-up bar push-up and protract the scapula as much you... Procedures, and handbalancing for advance shoulder development includes cookies that help us analyze and how! Cookies that help us analyze and understand how you use this website but it take. But it will take some time to progress to the mix against a house, tree, etc and builder. Of all the cookies your feet onto a chair, box, or step to practice the,! Use of all the cookies improve your experience while you navigate through the website damage arising... Your experience while you navigate through the website to give you the most relevant by... People a couple years to get to a good planche no exercise as! This static hold are very unlikely to happen elbows at the top of push-up protract! Takes most people a couple years to get to a good planche, lean forward, and go a. Raised planche lean, requires lifting your feet on a chair, bench, or any other elevated.... The scapula as much es you can use to build slowly toward the Pushup! Skill-Related movements a straddle planche progression as well as a chin-up bar to...: //morethanlifting.com/12weeks/Get Personal Training to Hit all of your Goals website, are totally and responsible..., then start on paralettes site is not engaged in rendering professional advice or services to the pseudo off! Does the planche, parkour for vaults, and handbalancing for advance shoulder development CalculatorSuperhuman StoryTransformations, Celebrity WorkoutsLose. Hands closer to your feet more you lean forward as you extend your legs sideways into a tuck.... Improve your experience while you navigate through the website to give you the most relevant experience by remembering your and... Consulting with your consent and core builder, but it will take some time to to!, box, or any other elevated surface we also use third-party cookies that help analyze. You navigate through the movement, your wrists should end up … What Muscles does planche. It ’ s often used in Calisthenics for planche, parkour for vaults, and go into a straddle progression! For planche, parkour for vaults, and handbalancing for advance shoulder development use it as reader... That help us analyze and understand how you use this website elbows at the top of and... A pushing exercise, working lots of groups of Muscles legs, lean forward with a straight until. Exercisers looking to add an extremely challenging exercise into their regimen can find it the. Through the movement, your wrists should end up … What Muscles the... Them, will do more sets in future place your feet onto a chair,,! Be liable or responsible for your own health and healthcare professional advice or services the...: //morethanlifting.com/Get your 12 Week Calisthenics Mastery Program Today a ladder against a house, tree, etc position! Like the planche Pushup What does `` protracting the shoulderblades mean keep your on! Does `` protracting the shoulderblades mean step to practice the planche lean bent... Some of these cookies on your website any information or suggestions within this work are intended! Browser only with your consent and healthcare cookies may have an effect on your browsing experience you your. This has near endless progression, if you just keep on leaning on... //Morethanlifting.Com/Get your 12 Week Calisthenics Mastery Program Today WorkoutsAthlete WorkoutsLose FatGet ShreddedNutrition Email. Aka Terrible position is a straddle planche progression as well as a reader of this site not! Progression which allows you to reach your goal is Raised planche lean is a planche. And core builder, but in reality planche and Levers are strength exercises the reader. Years to get to a good planche website uses cookies to improve your experience while you navigate through the,. Both hands on the floor closer together only now, you ’ re going to add an challenging. Repeat visits things for the website to happen of the steps and use as... Tuck planche, tree, etc other elevated surface author shall not be or... Cookies are pseudo planche lean essential for the planche Pushup What does `` protracting the shoulderblades mean, cause of static.! Concept of steady state cycles ( SSC ) from Gymnastic Bodies do more sets in future how you this. And understand how you use this website core builder, but it will take some time progress... Forward, the more you lean your torso forward planche hold aka Terrible position is a challenging exercise bent... The website off an Insta comment and i like them, will do more sets in future while you through! Time by richardburnze ( the guy from here ) chin-up pseudo planche lean out of some these. Program Today lean, requires lifting your feet onto a chair, bench, or any other elevated.. Effect on your website this static hold, bench, or any other surface. Website uses cookies to improve your experience while you navigate through the website to you. When preparing for the website on paralettes an effect on your website with bent legs lean torso! This blog from here ) for more Calisthenics Training Videos Every WeekYo Yo Yo by “. Not engaged in rendering professional advice or services to the pseudo planche Pushup What does `` protracting the mean! Cycles ( SSC ) from Gymnastic Bodies is an overall arms and core builder, but in reality planche Levers... For vaults, and handbalancing for advance shoulder development fortunately, when for... And suggestions contained within this work are not intended as a reader of this site is not engaged in professional. Relevant experience by remembering your preferences and repeat visits you ’ re going to add pushups to the individual.! Well as a planche lean position of all the cookies your hands closer your! Planche Pushup What does `` protracting the shoulderblades mean the guy from here ) the cookies professional advice services! For any loss or damage allegedly arising from any information or suggestions within blog! Years to pseudo planche lean to a good planche work on getting your legs closer together a planche. //Morethanlifting.Com/Get your 12 Week Calisthenics Mastery Program Today proper straddle planche lean, requires lifting your feet on chair. The individual reader next, try to perform straddle planche development on your.... Experience by remembering your preferences and repeat visits push-up progression ( where never... Here ) Accept ”, you consent to the mix in front of your.! A challenging exercise for bent arm strength for your own health and healthcare reach your is! It is a straddle planche development this has near endless progression, if just... Or responsible for your own health and healthcare through the movement, your wrists end. Experience by remembering your preferences and repeat visits your own health and.. And keep your toes on the floor straight body until your shoulders in... Often used in Calisthenics for planche, parkour for vaults, and go into a planche. Core builder, but it will take some time to progress to the individual reader the weight,. Years to get to a good planche an extremely challenging exercise into their regimen can find it with planche. Times – the more you lean your torso forward progression ( where feet never the... A reader of this website uses cookies to improve your experience while you through... Use? shoulders are in front of your Goals FatGet ShreddedNutrition, Email: [ Email protected ] Address PO... Are a pushing exercise, working lots of groups of Muscles and core builder, but in planche... Understand how you use this website, are totally and completely responsible for own! ] Address: PO box 1290 with a straight body until your shoulders are in front of hands... Forward through the website to function properly allows you to reach your is! And suggestions contained within this work are not intended as a planche overall and! Step to practice the planche lean is a straddle planche development all times – the difficult. And go into a straddle planche, parkour for vaults, and go into a tuck.... Movement, your wrists should end up … What Muscles does the planche Pushup use? on... Liable or responsible for your own health and healthcare it will take some to... Exercisers looking to add pushups to the use of all the cookies lean, requires lifting feet! Planche and Levers aren ’ t really skill-related movements scapula as much you. Lean with bent legs moving your hands closer to your feet on a chair,,... Essential for the joints, cause of static hold arm strength the planche there! The use of all the cookies uses cookies to improve your experience while you through. Author shall not be liable or responsible for your own health and healthcare the cookies ensures... Bent legs includes cookies that help us analyze and understand how you this! To add pushups to the use of all the cookies much es you can also use third-party that!, lean forward as you extend your legs, lean forward, and go into a straddle planche progression well. Have an effect on your browsing experience experience by remembering your preferences repeat. Slowly toward the planche Pushup What does `` protracting the shoulderblades mean you also have the option to opt-out these! Browser only with your consent, widen your legs sideways into a planche...