Parallette Close Grip Push Up

Instructions for proper form

Start in a prone position with your hands gripping the parallette bars slightly closer than shoulder-width apart. Keep your body straight from head to heels; engage your core. Lower your body towards the bars by bending your elbows, keeping them close to your sides. Push through your palms to return to the starting position, ensuring your elbows remain tucked throughout the movement. Avoid arching your back or flaring your elbows out.

Common mistakes to avoid

Common mistakes include flaring the elbows, arching the back, and letting the hips sag or rise. Ensure that the movement is controlled and do not rush the exercise. Additionally, avoid using momentum to push yourself up.

Benefits

Specific benefits of the exercise

The Parallette Close Grip Push Up focuses on building strength in the triceps, enhancing shoulder stability, and improving overall upper body strength. It also promotes a greater range of motion due to the elevation of the hands.

Expected results and timeframe

With consistent practice (3-4 times a week), you can expect to see improved tricep strength and muscle definition within 4-6 weeks. Additionally, shoulder stability may improve in this timeframe..

Who this exercise is best for

This exercise is best for beginners to intermediates looking to build upper body strength, particularly in the triceps, while also improving core stability and shoulder control.

Scientific studies supporting its effectiveness

Studies have shown that exercises emphasizing triceps activation, such as close grip push-ups, can lead to significant strength gains and muscle hypertrophy when performed consistently with proper form.

Variations

Beginner modifications

For beginners, perform the push-up on your knees or use a raised surface (like a bench) to make the movement easier. Start with regular push-ups before progressing to using the parallette bars.

Advanced progressions

For advanced practitioners, progress by elevating your feet while performing close grip push-ups to increase the difficulty, or add a weighted vest to challenge your strength.

Integrations

Complementary exercises

Complementary exercises include tricep dips, overhead tricep extensions, and standard push-ups which can enhance overall upper body strength and tricep development.

Super set recommendations

Super-set with tricep extensions or diamond push-ups to target the triceps from different angles and increase muscular endurance.

Sample workout routines

Incorporate into a workout routine that includes a warm-up, Parallette Close Grip Push Ups (3 sets of 8-12 reps), followed by tricep dips (3 sets of 8-12 reps), and finish with a cooldown stretch focusing on the arms.

Exercise combinations

Combine with shoulder exercises like overhead presses or lateral raises to balance the workout for the upper body.

Best time to do this exercise in your workout

Best performed towards the beginning of your upper body workout after warming up, as it targets the triceps significantly and will benefit from being fresh before fatigue sets in.