Bodyweight Pseudo Planche Lean

Instructions for proper form

1. Start in a prone position with your hands placed slightly wider than shoulder-width apart. 2. Lean forward, keeping your shoulders over your wrists and your body in a straight line, from head to heels. 3. Engage your core by tightening your abdominal muscles and maintaining a neutral spine. 4. Hold this position while keeping your elbows extended and your feet together. 5. Breath steadily throughout the hold, focusing on keeping your body stable and avoiding excessive arching or sagging in your lower back.

Common mistakes to avoid

1. Allowing your hips to sag down or your shoulders to rise too high. 2. Holding your breath; maintain steady breathing. 3. Overextending or bending your elbows. 4. Not engaging the core adequately, which may lead to lower back strain.

Benefits

Specific benefits of the exercise

The Bodyweight Pseudo Planche Lean strengthens the abdominal muscles, particularly the rectus abdominis, while also improving shoulder stability and strength. It helps develop body control and balance essential for advanced calisthenics movements.

Expected results and timeframe

With consistent practice 2-3 times a week, individuals can expect increased core strength, improved shoulder stability, and enhanced body control within 4-6 weeks..

Who this exercise is best for

This exercise is best suited for intermediate fitness enthusiasts who are looking to enhance their core strength and stability through bodyweight training, especially individuals preparing for advanced calisthenics like planche work.

Scientific studies supporting its effectiveness

Research shows that isometric holds, like the pseudo planche lean, effectively engage the core muscles, resulting in strength gains and improved stability as evidenced by studies on muscle activation patterns during various bodyweight exercises.

Variations

Beginner modifications

1. Pseudo planche lean on knees: Perform the lean while resting on your knees to reduce load. 2. Shorter holds, gradually increasing time as strength improves.

Advanced progressions

1. Full planche lean: Progress to leaning further forward with legs lifted off the ground. 2. Pseudo planche push-ups: Combine the lean with push-up movements.

Integrations

Complementary exercises

1. Planks (front and side planks) to increase core stability. 2. Shoulder taps to engage shoulders and core further.

Super set recommendations

Supersets with exercises like push-ups or dips to maximize upper body strength training. Alternate with sets of pseudo planche leans for endurance.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Circuit: 3 rounds of 30 seconds pseudo planche lean, 10 push-ups, 30 seconds planks, 10 dips. 3. Cool down and stretch.

Exercise combinations

Combine with exercises focusing on shoulder strength (like handstands or overhead presses) and core stability (like hanging leg raises) for balanced workouts.

Best time to do this exercise in your workout

Ideally, this exercise can be performed towards the middle of your workout after a proper warm-up, allowing for sufficient strength activation without fatigue.