Push-ups are a strength training exercise that effectively develop your chest, shoulders and triceps. Instead of using additional weight training equipment, your own body weight serves as resistance. For those who have built up enough strength that regular push-ups no longer pose a challenge, pseudo planche push-ups, which are modified versions of planche push-ups, are a more intense option.
Planche push-ups are similar to regular push-ups, except that the hand placement is different and you hold your feet up off the floor. During regular push-ups, your hands are in line with your chest and slightly wider than your shoulders. During planche push-ups, your hands are placed further down your body, in line with your hips and narrower, in towards your torso. In regular push-ups, your fingers are facing your head, but in planche push-ups, you turn your hands around so your fingers are facing your feet. Instead of your feet on the ground, you maintain straight legs and pick your feet up off the ground.
Pseudo Planche Push-ups
Pseudo planche push-ups are a modified version of planche push-ups for those who are not challenged by regular push-ups, but are still not ready to complete the full planche push-up. The narrower, closer to your hips hand placement is used, just as in regular planche push-ups, but you do not pick your feet up off the floor. Instead, you keep your toes in contact with the ground as if completing a regular push-up. This decreases the amount of body weight that you must lift throughout the movement.
Difference in Difficulty
Pseudo planche push-ups are significantly more difficult than regular push-ups because the hand placement requires the shoulder muscles to work hard. The shoulders typically do not create as much force as the chest. Regular pseudo push-ups increase the difficulty even further, as picking your feet up off the floor increases the amount of your body weight you must lift and requires more core strength in order to maintain a straight body position.
Pseudo planche push-ups are difficult. If you currently lack the strength, begin by building up your chest, shoulder and triceps strength with regular push-ups. Then move on to progressively more difficult push-up exercises, such as wide grip push-ups, diamond push-ups, decline push-ups, dive bomber push-ups and one-armed push-ups.