Pseudo Planche Lean with gym rings
The Pseudo Planche Lean, also known as the Pseudo Planche Hold, on gymnastic rings strengthens the biceps and front shoulders and prepares you for advanced skills like the Planche. Hold the rings shoulder-width apart, rotate them slightly outward, and lean forward in a controlled manner. Engage your biceps to protect your elbows, and gradually increase the lean angle as your strength improves.
Necessary equipment
Pseudo Planche Lean with gym rings - the correct execution
- Start in a push-up position on the rings with your feet on the floor
- Turn the rings outward so your palms face forward
- Keep your arms fully straight
- Push your upper body away from the rings and spread your shoulder blades apart
- Engage your core and glutes and tilt your pelvis slightly back to avoid arching your lower back
- Shift your shoulders as far in front of your hands as you can while maintaining the position with straight arms
- Hold the position
Which muscles are trained by Pseudo Planche Lean?
Primary trained muscles for Pseudo Planche Lean
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Secondary trained muscles for Pseudo Planche Lean
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
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Similar exercises to Pseudo Planche Lean
Planche Lean
The Planche Lean is one of the best exercises to prepare for the Planche, one of the most impressive calisthenics moves. Using parallettes helps reduce strain on the wrists and provides a more stable grip.
Elevated Planche Lean
The Elevated Planche Lean is a challenging variation of the Planche Lean designed to prepare for the Planche. In this exercise, the feet are elevated, making it more demanding as more body weight is supported by the arms. Parallettes can reduce strain on the wrists and provide a more stable grip.
Pseudo Planche Push Ups with gym rings
Pseudo planche push-ups are an advanced variation of the classic push-ups that place greater emphasis on the shoulders. Unlike regular push-ups, the center of gravity is shifted forward by positioning the hands further back, roughly at hip level. This exercise is a great introduction to training for the planche. Other exercises, such as archer push-ups, provide a good alternative for those looking for less intense shoulder strain.
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