Pseudo Planche Push-ups (Form Check)

http://www.youtube.com/watch?v=KMgHzhqOde4

 

Ignore the 4th rep where I raise my hips while getting up. Is my body position correct?

 

Yesterday I also noticed that I was able to do partial tuck planche push-ups (the top ROM) whilst keeping my hips level with shoulders throughout. A few months ago this part of the ROM was the hardest for me, so I may be able to do 1 full rep on parallettes now. Funnily enough, I think this strength improvement is a result of training strict hollow body hespu, not PPP training itself.

 

Will it be beneficial to add these partial reps into my routine?

Your feet slide backwards when you go down. This shouldn't happen. Try to go more forward at the bottom instead of pushing the feet backward.

Nice job though :-)

The form is pretty good. It doesn't look like it's with maximal lean yet, but you will build up to it with these. The only flaw I see is that it looks like your mid-back is too rounded. Only the upper back should be rounded (scapular protraction) and the rest should be flat.

 

Christian said:

Your feet slide backwards when you go down. This shouldn't happen. Try to go more forward at the bottom instead of pushing the feet backward.
Nice job though :-)

The feet are supposed to slide back when lowering down unless you are doing them with feet against the wall.

B1214N said:

 

The feet are supposed to slide back when lowering down unless you are doing them with feet against the wall.

 

Have to disagree with you there. The feet should stay where they are and the body needs to lean more forward at the bottom position. Wall or no wall.

You want to maintain the same amount of lean throughout the whole ROM so that's why your feet slides back a little because there will be extra lean the lower your body gets if your feet remain in place.

Yup and that's what you want. More lean at the bottom than on top. Feet stays anchored. That's at least how it's shown in a certain product for sale somewhere.... cough hint, cough

Do you mean shown in F1? If so then the athlete featured for the PPP there is actually doing a slightly more advanced variation of the basic PPP similar to doing PPPs with feet against wall. He is doing a variation between the basic PPP and the PPP+. 

 

It's true that you want to lean more eventually even at the bottom to get stronger and progress, but Jono was just asking about the PPP (I assume the basic variation) so the feet sliding back is actually not wrong or bad form unless his feet are sliding back too much to where the lean at the bottom is less than at the top.

All I can say is that you need to lean more forward.

B1214N said:

 

The feet are supposed to slide back when lowering down unless you are doing them with feet against the wall.

This is not correct. Whether your feet are against the wall or not, you should not be sliding backwards. The wall is good to use for preventing any "unintentional" slippage of the feet, and in my opinion should really be considered as the actual standard.

Jono said:

http://www.youtube.com/watch?v=KMgHzhqOde4

 

Ignore the 4th rep where I raise my hips while getting up. Is my body position correct?

 

Yesterday I also noticed that I was able to do partial tuck planche push-ups (the top ROM) whilst keeping my hips level with shoulders throughout. A few months ago this part of the ROM was the hardest for me, so I may be able to do 1 full rep on parallettes now. Funnily enough, I think this strength improvement is a result of training strict hollow body hespu, not PPP training itself.

 

Will it be beneficial to add these partial reps into my routine?

When you do PPPU, you want to make sure that your forearm is always at an "angle" and never vertical at the bottom portion (like in your video). I suggest doing PPPU with your feet flat against the wall to prevent sliding back and forth (not elevated), so you do not lose the forward lean. Keep your hands as close to the waist as your strength allows you and always maintain rounded back, hollow body, protracted shoulders. Then when you feel strong enough, do PPPU with your head to the wall (or a mattress to reduce friction) and make sure your head remains in contact with the wall as you go up and down. This allows you to know if you are sliding back and forth and that your are maintaining the forward lean throughout the whole movement. If you lose contact with the wall, it means youe keep sliding and that you are not maintaining the lean. If you can't push back up, then that means you are leaning too far for your current strength level. Then finally you can move onto the real deal! Planche push ups and maybe even Erbs

Joshua Naterman said:

This is not correct. Whether your feet are against the wall or not, you should not be sliding backwards. The wall is good to use for preventing any "unintentional" slippage of the feet, and in my opinion should really be considered as the actual standard.

The wall is a handicap. Part of this training is developing the awareness of where your body is in space and leaning control plus feel. Ok to start but do not become dependent on it.

Joshua Naterman said:

This is not correct. Whether your feet are against the wall or not, you should not be sliding backwards. The wall is good to use for preventing any "unintentional" slippage of the feet, and in my opinion should really be considered as the actual standard.

But aren't you contradicting the posts made in this past thread:

https://www.gymnasticbodies.com/forum/topic/11176-planche-lean-and-ppp-for-critique-please/

Oh, planche leans and pseudo planche push ups... it looks like the never ending debate about wrong or good form.

 

Adriano Flo said:

Oh, planche leans and pseudo planche push ups... it looks like the never ending debate about wrong or good form.

 

I know right. At first I thought the correct form is without the feet sliding, but then I heard discussions where it is normal for feet to slide back during the descent and forward during the ascent to maintain same amount of lean throughout the whole ROM (with or without sliders) in the F1 forum. So I thought that was the standard and now it seems to be the other way around. 

 

Having the feet not slide is the harder version and does build more strength though. I can see how that is more ideal though.

B1214N said:

I know right. At first I thought the correct form is without the feet sliding, but then I heard discussions where it is normal for feet to slide back during the descent and forward during the ascent to maintain same amount of lean throughout the whole ROM (with or without sliders) in the F1 forum. So I thought that was the standard and now it seems to be the other way around.

Having the feet not slide is the harder version and does build more strength though. I can see how that is more ideal though.

I think this is a case of acceptable vs ideal.

Charm said:

I think this is a case of acceptable vs ideal.

I hate that argument, for the simple reason that it allows one to move on without actually developing the full strength possible from an exercise.

 

But it makes working out more fun for people who are interested in "getting to that next progression..." 

 

I make sure my heels are against the wall so that there's no cheating. Once I've got my 10 reps with wrists under my belly button at the bottom, which I'm at sets of 6 at currently, I'll start with the sliders and toe point (also with the wall as an anti-cheating barrier).

 

These are a pretty for real chest exercise, for me at least. Feels great!

 

I don't know what is considered the standard, but I know that these days I like to get everything I can out of each exercise before moving on.

I've just completed 4x9r for push ups and I can see a noticeable difference in my chest. I've got a really controlled tempo and full ROM. I'm not at all surprised with the results. As Elliott Hulse has said before, "It doesn't matter what exercise you do, what matters is how you do that exercise."    

Joshua Naterman said:

I hate that argument, for the simple reason that it allows one to move on without actually developing the full strength possible from an exercise.

Think most of us are still going to be doing PPP for a long time, whatever progression we're on. I do them randomly through the day, they are a very accessible exercise that feels great on shoulders.

Charm said:

Think most of us are still going to be doing PPP for a long time, whatever progression we're on. I do them randomly through the day, they are a very accessible exercise that feels great on shoulders.

hahaha, definitely Same goes for those darn planche leans