Parallette Pseudo Planche Push Up

Instructions for proper form

Start in a prone position with your hands gripping the parallette bars, palms flat and shoulder-width apart. Your body should form a straight line from head to heels. Engage your core and keep your legs together. Inhale as you lower your chest towards the parallette bars, bending your elbows at a 45-degree angle. Keep your elbows close to your body. As you exhale, push through your palms to raise your body back to the starting position, maintaining a straight line. Avoid arching your back or letting your hips sag. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid allowing your hips to drop or rise excessively during the movement. Don’t flare your elbows out too wide; keep them tucked in. Ensure not to hold your breath and maintain a steady rhythm throughout the reps.

Benefits

Specific benefits of the exercise

The Parallette Pseudo Planche Push Up emphasizes upper body strength, specifically targeting the pectoralis major and triceps while also engaging the core for stabilization. It improves muscular endurance and shoulder stability.

Expected results and timeframe

With consistent practice, individuals can expect enhanced upper body strength, defined pectorals, and improved overall body control within 4-6 weeks, depending on the frequency of training..

Who this exercise is best for

This exercise is best for advanced practitioners looking to enhance their upper body strength, gymnasts, calisthenics enthusiasts, and those focusing on bodyweight training.

Scientific studies supporting its effectiveness

Research supports the effectiveness of compound exercises such as push-ups in improving muscle hypertrophy and functional strength. Studies on bodyweight training demonstrate its benefits in enhancing upper body muscular endurance and stability.

Variations

Beginner modifications

If struggling with full Pseudo Planche Push Ups, beginners can start with standard push-ups on the floor or incline push-ups against a wall or elevated surface to build strength and form.

Advanced progressions

Advanced progressions could include adding weight with a weighted vest or transition to one-arm pseudo planche push-ups or planche push-ups to increase difficulty.

Integrations

Complementary exercises

Complementary exercises include dips, pike push-ups, and tricep extensions to build supporting muscle strength. Incorporate core-focused exercises like planks or leg raises to enhance stability.

Super set recommendations

Consider supersets with dips or explosive push-ups to maximize muscle engagement and cardiovascular intensity.

Sample workout routines

Example workout: 3 sets of 8-10 Parallette Pseudo Planche Push Ups, followed by 3 sets of 8-10 dips and 3 sets of 12-15 pike push-ups with 90 seconds rest between exercises.

Exercise combinations

Pair with exercises like muscle-ups or handstand push-ups to develop overall upper body strength and skill.

Best time to do this exercise in your workout

The Parallette Pseudo Planche Push Up should be performed early in your workout when your muscles are fresh, ideally following a warm-up and prior to engaging in heavier lifting or other intense calisthenics.