Parallette Feet Elevated Push Up

Instructions for proper form

Start by placing your parallettes shoulder-width apart. Position your feet on a bench so that your body is elevated. Grip the parallettes with a neutral grip and extend your legs behind you. Lower your body towards the ground by bending your elbows while keeping them close to your torso. Keep your core engaged and maintain a straight line from your head to your heels. Push back up to the starting position, fully extending your arms.

Common mistakes to avoid

1. Letting elbows flare out too wide – keep them tucked in. 2. Sagging hips – maintain a straight body line. 3. Not going low enough – descend until your chest is close to the ground. 4. Holding breath – remember to breathe throughout the movement. 5. Neglecting core engagement – ensure your core is tight.

Benefits

Specific benefits of the exercise

The feet elevated parallette push up provides greater range of motion than regular push ups, targeting the pectoralis major more effectively. It also improves stability and strength in the shoulders and core due to the elevated position and the use of parallettes.

Expected results and timeframe

With consistent training (3-4 times per week), you may observe improved upper body strength, increased muscle tone in the chest and shoulders, and better core stability within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for individuals with an intermediate fitness level who want to enhance their upper body strength and those looking to increase the intensity of their push-up variations.

Scientific studies supporting its effectiveness

Research has shown that compound exercises like push-ups enhance muscle activation and strength development in the prime movers, mainly the pectoralis major and deltoids, improving overall upper body performance (Schoenfeld, B.J. 2010).

Variations

Beginner modifications

If you’re struggling with the elevated position, you can perform standard parallette push ups on the floor or regular push ups on your knees for reduced difficulty.

Advanced progressions

To increase intensity, you can add resistance by wearing a weighted vest, elevate your hands on platforms, or perform slower, controlled tempo push-ups to increase time under tension.

Integrations

Complementary exercises

Incorporate exercises such as dips and overhead presses to further strengthen your chest and shoulders. Core exercises like planks can also be beneficial.

Super set recommendations

Pair this exercise with chest-targeting exercises like incline or decline dumbbell press or tricep dips for a complete upper body workout.

Sample workout routines

A sample routine could include: Warm-up (5 minutes), 3 sets of feet elevated parallette push-ups (8-12 reps), followed by 3 sets of incline dumbbell press (8-10 reps), and finish with 3 sets of planks (30-60 seconds) for core stability.

Exercise combinations

Combine this exercise with lower body movements like squats or deadlifts in a full-body workout routine to balance upper and lower body strength.

Best time to do this exercise in your workout

Perform the parallette feet elevated push-ups during the strength training portion of your workout, ideally after warming up and before moving to isolation exercises.