Pseudo Push Up: Video Tutorial & Exercise Guide
| Workout | Pseudo Push Up |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Abs |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Pseudo Push Up: Video Tutorial & Exercise Guide
Pseudo Push Up: Step-by-Step Guide
- Step 1: Start in a high plank position with your hands placed slightly behind your shoulders, fingers pointing toward your feet, and arms fully extended. Your feet should be together, and your body in a straight line from head to heels.
- Step 2: Engage your core, glutes, and legs to maintain a rigid body position. This is your starting point.
- Step 3: Lower your body by bending your elbows, keeping them tucked close to your body as you descend. Lower yourself until your chest is just above the floor while maintaining control and stability in your wrists.
- Step 4: Push through your palms to extend your arms and return to the starting position, making sure to maintain a straight body line throughout.
- Step 5: Repeat for the desired number of reps, ensuring your wrists, core, and shoulders remain stable throughout the movement.
Pseudo Push Up: Overview
The Pseudo Push Up is a challenging variation of the traditional push-up that places more emphasis on the shoulders, wrists, and chest. By altering the hand placement so your fingers point toward your feet, this exercise increases the demand on your shoulder stabilizers and forearms, making it an advanced bodyweight exercise.
This push-up variation is often used in calisthenics and bodyweight strength training, helping to build strength and stability in the upper body, particularly for those working toward planche progressions or other advanced bodyweight skills.
Pseudo Push Ups: Benefits
The Pseudo Push Up targets the chest, shoulders, triceps, and core while significantly engaging the forearms and wrists due to the altered hand placement. This exercise builds upper body strength and stability, particularly in the shoulders, while improving wrist flexibility and control.
Additionally, it helps develop strength for advanced calisthenics movements like the planche, making it a great progression exercise for those looking to improve their bodyweight training skills.
Pseudo Push Up: Pro Tips & Advanced Techniques
Keep your elbows close to your body throughout the movement to protect your shoulders and engage your triceps more effectively. Focus on maintaining a straight body line and avoid letting your hips sag. To increase the intensity, slow down the lowering phase or hold the bottom position briefly before pushing back up. As you become stronger, you can progress by moving your hands even closer toward your hips to simulate a planche push-up.
Pseudo Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Pseudo Push Ups: Frequently Asked Questions (FAQs)
What muscles do Pseudo Push Ups target?
+The Pseudo Push Up primarily targets the chest, shoulders, and triceps, while also engaging the forearms, wrists, and core for stability and control.
Are Pseudo Push Ups suitable for beginners?
+This exercise is more advanced and may be challenging for beginners due to the wrist and shoulder demands. Beginners should practice regular push-ups and wrist mobility exercises before progressing to Pseudo Push Ups.
How often should I perform Pseudo Push Ups?
+Incorporate this exercise into your upper body or calisthenics routine 1-2 times per week, allowing sufficient recovery between sessions.
What common mistakes should I avoid?
+Avoid flaring your elbows out to the sides, which can place strain on your shoulders. Focus on maintaining a straight body line and engaging your core throughout the movement.
How can I make Pseudo Push Ups more challenging?
+To increase difficulty, move your hands closer toward your hips to simulate a planche push-up. You can also slow down the lowering phase or add a pause at the bottom for more time under tension.
