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
ChAIron's computer vision analyzes your pseudo planche push-up form in real-time, providing instant feedback on:
- 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