the push up that will 10x your calisthenics progress (I regret not doing this when I started), by shai on YouTube. 10 min 6 s.
- Video length
- 10 min 6 s
- Time to do it
- 20 minutes
- Difficulty
- Medium
- Steps
- 9
What you need
Steps
Warm up your wrists, shoulders and chest with a few regular push-ups and arm circles before you start leaning.
Get into a push-up position but place your hands closer to your waist, roughly level with your lower ribs.
Keep your body in one straight line and lean your shoulders forward past your hands. This is the planche lean.
Start with a small lean, hold it, and lower into a push-up while keeping the lean. That is your first level.
As you get stronger, move your hands further back toward your hips and lean more to make it harder.
For the medium level, use a moderate lean and lower your chest until your elbows are around 90 degrees.
Push back up without losing the forward lean, keeping your core tight and hips level.
If your wrists hurt, put your hands on parallettes or push-up bars to increase range of motion and keep the wrist straight.
Do 3 to 4 sets of 5 to 10 clean reps, and stop a set when your lean starts to collapse.
Tips and common mistakes
Keep your elbows tucked at about 45 degrees rather than flared out to protect your shoulders.
If you are new to these, start with a small lean and build up over weeks instead of jumping to the hardest level.
Do not let your lower back sag; squeeze your glutes and abs through every rep.
Stop if you feel sharp wrist or shoulder pain, and use parallettes or rest a few days.
Questions
How is a pseudo planche push-up different from a normal push-up?
Your hands sit near your waist and your shoulders lean forward past your hands, which shifts more load onto the front delts and chest. A normal push-up has hands under your shoulders and no forward lean.
Can a beginner do pseudo planche push-ups?
Only if you can already do several clean regular push-ups. Start with a small lean and short holds, then increase the lean and hand position over time.
How often should I train them?
Two to three sessions a week is plenty for most people. Leave at least one rest day between hard pushing sessions so your shoulders recover.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
