Pseudo Planche Progressions

Progressionen

1. 01

   Planche Plank

   • Start in a plank with hands shoulder-width apart, fingers turned outward ~45°

   • Shift shoulders just barely forward of your wrists — this is the minimum lean

   • Protract scapulae — push shoulder blades apart, rounding the upper back

   • Lock elbows and turn them forward

   • Maintain a tight hollow body from head to heels — posterior pelvic tilt, glutes squeezed

   • This is the foundation — master this before increasing the lean

2. 02

   Pseudo Planche Half Lean

   • Start in a plank with hands shoulder-width apart, fingers turned outward ~45°

   • Lean forward until your shoulders are roughly halfway past your wrists

   • Protract scapulae and lock elbows, turning them forward

   • Maintain a straight line from head to heels — hollow body, posterior pelvic tilt

   • Keep feet in place — only toes touch the ground as you lean

   • You should feel significantly more load on your shoulders and wrists than in planche plank

3. 03

   Pseudo Planche Lean

   • Start in a plank with hands shoulder-width apart, fingers turned outward ~45°

   • Lean forward maximally — push shoulders as far past wrists as you can while keeping feet on the ground

   • Protract scapulae fully and lock elbows, turning them forward

   • Maintain a tight hollow body — posterior pelvic tilt, do not let hips sag

   • Toes barely maintain contact with the ground at maximum lean

   • This directly simulates the forward lean angle of actual planche — build hold time here before progressing to tuck planche

4. 04

   Elevated Pseudo Planche Lean

   • Start in a plank with hands on the floor and feet elevated on a box or bench

   • Lean forward, pushing shoulders past wrists — the elevation increases shoulder loading

   • Protract scapulae fully and lock elbows, turning them forward

   • Maintain a straight line from hands to feet — hollow body with posterior pelvic tilt

   • The higher the foot elevation, the closer this simulates actual planche angles

   • This is the most demanding pseudo planche variation — ensure full mastery of floor pseudo planche lean first

Häufige Fehler

• Hips Sagging / Arched Back
• Insufficient Scapular Protraction
• Bent Elbows
• Not Leaning Forward Enough
• Wrist Pain from No Warm-Up
• Piking the Hips Up