How To Do A Pseudo Push-Up: The Ultimate Guide For Beginners

What to know

A pseudo push-up is a modified push-up that utilizes an elevated surface, like a bench, chair, or even a sturdy box, to reduce the difficulty.
By starting with a higher surface, you decrease the range of motion and the amount of weight you need to lift, making it easier to perform the exercise.
Once you can do pseudo push-ups with your hands on a low surface, try incline push-ups, using a bench or a wall for support.

Are you new to exercise or struggling to perform traditional push-ups? Don’t worry, you’re not alone! Many people find standard push-ups challenging, but that doesn’t mean you can’t reap the benefits of strengthening your chest, shoulders, and triceps. Enter the pseudo push-up, a modified version that allows you to build strength and work towards your push-up goals. This guide will walk you through everything you need to know about how to do a pseudo push-up, from proper form to variations and progressions.

What is a Pseudo Push-Up?

A pseudo push-up is a modified push-up that utilizes an elevated surface, like a bench, chair, or even a sturdy box, to reduce the difficulty. By starting with a higher surface, you decrease the range of motion and the amount of weight you need to lift, making it easier to perform the exercise. As you gain strength, you can gradually lower the surface to increase the challenge.

Benefits of Pseudo Push-Ups

While pseudo push-ups might seem like a “simpler” version of the traditional push-up, they offer a plethora of benefits:

Strength Building: Pseudo push-ups engage your chest, shoulders, triceps, and core muscles, helping you build strength and endurance.
Accessibility: They are a great starting point for individuals who are new to exercise or have limited upper body strength.
Versatility: You can adjust the difficulty by changing the height of the surface, allowing you to progress at your own pace.
Improved Posture: Strengthening the muscles involved in push-ups can improve your posture and reduce the risk of back pain.
Increased Confidence: As you witness your strength grow with each successful pseudo push-up, you’ll boost your confidence and motivation to continue your fitness journey.

How to Do a Pseudo Push-Up: A Step-by-Step Guide

1. Find a Stable Surface: Choose a surface that is sturdy and at a height that allows you to perform the exercise comfortably. It should be high enough that when you place your hands on it, your body is at a slight incline, not parallel to the floor.
2. Position Yourself: Stand facing the surface with your feet shoulder-width apart. Place your hands on the surface slightly wider than shoulder-width, with your fingers pointing forward.
3. Lower Your Body: Keeping your core engaged, slowly lower your chest towards the surface, bending your elbows at a 45-degree angle. Don’t let your elbows flare out to the sides.
4. Push Back Up: Once your chest touches the surface, press through your palms to push your body back up to the starting position. Maintain a controlled movement throughout the exercise.
5. Repeat: Aim for 8-12 repetitions, depending on your fitness level. You can adjust the number of sets based on your goals and how your body feels.

Common Mistakes to Avoid

While pseudo push-ups are relatively simple, it’s important to avoid common mistakes that can hinder your progress and increase the risk of injury:

Sagging Back: Maintaining a straight line from your head to your heels is crucial. Avoid letting your back sag or your hips rise too high.
Elbow Flare: Keep your elbows close to your body and avoid letting them flare out to the sides. This can put unnecessary stress on your shoulders.
Rushing the Movement: Focus on slow, controlled movements to engage your muscles effectively and prevent injuries.
Ignoring Proper Breathing: Breathe in as you lower your body and exhale as you push back up.

Progressing from Pseudo Push-Ups to Traditional Push-Ups

Once you can comfortably perform 10-12 repetitions of pseudo push-ups with good form, it’s time to start progressing towards traditional push-ups. Here are a few ways to do so:

1. Lower the Surface: Gradually decrease the height of the surface you’re using. This will increase the range of motion and challenge your muscles.
2. Incline Push-Ups: Once you can do pseudo push-ups with your hands on a low surface, try incline push-ups, using a bench or a wall for support.
3. Wall Push-Ups: Wall push-ups are a great stepping stone to traditional push-ups. Stand facing a wall with your hands shoulder-width apart, and push off the wall, keeping your body straight.
4. Knee Push-Ups: These are another great progression option. Start with your knees on the ground and your hands shoulder-width apart. Lower your chest towards the ground, keeping your back straight.

Variations for Advanced Athletes

For those who have mastered the basic pseudo push-up and are looking for a challenge, consider these variations:

Pseudo Push-Ups with Clapping: Add a clap between each push-up to increase the difficulty and explosiveness.
Pseudo Push-Ups with a Medicine Ball: Hold a medicine ball in your hands while performing the exercise to increase the weight and challenge your core.
Pseudo Push-Ups with Feet Elevated: Place your feet on a raised surface like a bench to increase the range of motion and difficulty.

Reaching Your Fitness Goals with Pseudo Push-Ups

Pseudo push-ups offer a safe and effective way to build strength and work towards your fitness goals. By starting with a modified version and gradually progressing, you can build a solid foundation for performing traditional push-ups and unlock a world of fitness possibilities. Remember to listen to your body, maintain proper form, and enjoy the journey!

How to Do a Pseudo Push-Up: The Ultimate Guide for Beginners