How to Do Perfect Pseudo Planche Push-Ups (Complete Guide)

Perfect Pseudo Planche Push-Up Technique

The pseudo planche push-up is an advanced calisthenics exercise that mimics the planche position while maintaining feet on the ground. It develops exceptional shoulder strength, core stability, and teaches proper planche body positioning. This exercise bridges the gap between regular push-ups and full planche progression. ChAIron's AI coaching ensures perfect technique and progressive overload.

Step-by-Step Form Guide

Hand Placement:Place hands on ground with fingers pointing forward, positioned near your mid-torso level
Body Position:Lean forward significantly, shifting weight onto hands while keeping body straight
Descent:Lower chest toward ground while maintaining forward lean and planche-like position
Push Phase:Press back up to starting position, keeping shoulders protracted and body aligned

Common Mistakes to Avoid

Not leaning forward enough (reduces planche-specific training)
Allowing elbows to flare out excessively
Losing protracted shoulder position
Piking hips up or letting them sag
Placing hands too far forward or backward

AI Coaching Benefits

Forward lean angle and weight distribution optimization
Shoulder protraction and scapular positioning
Body line maintenance and core engagement
Hand placement and wrist angle assessment
Planche progression readiness evaluation

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