2 questions

Hi,

2 quick questions

1. In HBP PE3 (pseudo pushups) do we have to touch the floor with the chest?

2. In RC PE2 (parallel rows) can we finish the pull in supine grip?

Thanks!

Hey Etienne,

2 answers

1. It’s not necessary to touch the floor for mastery at this stage, but it’s worth noting that you will eventually need to strengthen that range of motion as you progress to harder skills.

2. You can supinate your hands at the top but keep in mind that this emphasizes the biceps and forearms. This may result in your arms fatiguing before your back and shoulders. 

I find that keeping your hands facing eachother helps you better engage the upper back and lats.

bothe variations are effective. It could be worth mixing it up.

6 minutes ago, Mikey Cunanan said:

Hey Etienne,

2 answers

1. It’s not necessary to touch the floor for mastery at this stage, but it’s worth noting that you will eventually need to strengthen that range of motion as you progress to harder skills.

2. You can supinate your hands at the top but keep in mind that this emphasizes the biceps and forearms. This may result in your arms fatiguing before your back and shoulders. 

I find that keeping your hands facing eachother helps you better engage the upper back and lats.

bothe variations are effective. It could be worth mixing it up.

Thanks Mikey

So keeping working on it even when mastered without touching the floor is a good thing.  Maybe will it help to do further progressions to get to the floor easier?

Good point for the rows.  It just feels more natural in supine.  Maybe working both too?

I find that pseudo planche push ups make a great warm up for other skills. Straddle planche and side lever are great examples. 

I say it’s far more beneficial to focus more Increasing the amount of lean in your push up than depth, as this will dramatically increase the stimulation in your front delts and biceps.

Hi @Étienne Lajeunesse I asked exactly the same questions about rows some months ago  and also because it feels more natural ending supinated. Coaches‘ answer was the same: the most important here is range of motion, finishing supinated or neutral emphasizes different muscles. They also recommended me to mix both variation. I can do the same reps with both grips, but still ending supinated feels like safer and better for some reason, probably because of some tissue and muscle tightness somewhere ,or everywhere.

I'm still on RC/PE1 but I automatically ended my reps with a supinated grip as well. I definitely had trouble with fatigued forearms though, since I squeezed quite hard at the top and my wrists almost went into a false grip. Using a neutral or only slightly supinated grip definitely makes it easier to progress with focus on different muscles.

Thanks guys for all your help

@Mikey Cunanan,

What depth and lean in the pseudo pushups is required for mastery exactly?

34 minutes ago, Étienne Lajeunesse said:

Thanks guys for all your help

@Mikey Cunanan,

What depth and lean in the pseudo pushups is required for mastery exactly?

There is no set depth requirement for mastery for these as the main purpose at this stage is to understand the mechanics of the movement. Depth can always be improved later as needed. 

As a good rule of thumb, as long as your shoulders are below the level of your elbow you should be good for mastery

17 minutes ago, Mikey Cunanan said:

There is no set depth requirement for mastery for these as the main purpose at this stage is to understand the mechanics of the movement. Depth can always be improved later as needed. 

As a good rule of thumb, as long as your shoulders are below the level of your elbow you should be good for mastery

 

Great! And lean? About under rib cage or hips?

48 minutes ago, Étienne Lajeunesse said:

Great! And lean? About under rib cage or hips?

Under rib cage first, then later on under the ribs.

45 minutes ago, Mikey Cunanan said:

Under rib cage first, then later on under the ribs.

Later... after mastery?

4 hours ago, Étienne Lajeunesse said:

Later... after mastery?

Correct! After mastery.