Parallette Kneeling Push Up

Instructions for proper form

Start in a kneeling position with your hands on the parallette bars, shoulder-width apart. Keep your body straight from your head to your knees. Engage your core and maintain a neutral spine. Slowly lower your chest toward the bars by bending your elbows while keeping them close to your body. Press back up through your palms to the starting position, fully extending your arms without locking the elbows.

Common mistakes to avoid

Avoid letting your elbows flare out to the sides; keep them tucked in. Do not sag your hips or arch your back; maintain a straight line from your knees to your head. Ensure that your hands are positioned correctly over the bars and your wrists are stable.

Benefits

Specific benefits of the exercise

Strengthens the pectoral muscles, triceps, shoulders, and core. The parallette bars allow for a greater range of motion than standard push-ups, increasing muscle engagement.

Expected results and timeframe

With regular practice (2-3 times per week), you can expect to see improved upper body strength and muscle definition in about 4 to 6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to improve their upper body strength and those who want to progress towards more challenging push-up variations. It is also suitable for individuals with limited mobility in the lower body as it is performed in a kneeling position.

Scientific studies supporting its effectiveness

Research indicates that compound movements like push-ups enhance muscle activation in the upper body, particularly in the pectoralis major. Studies show that exercises utilizing body weight can significantly improve strength and muscular endurance over time.

Variations

Beginner modifications

If needed, reduce the range of motion by using a lower surface or perform the exercise without the parallette bars to enhance stability.

Advanced progressions

To progress, try moving to standard or elevated push-ups. Additionally, you can increase intensity by adding a clapping component at the top of the push-up or performing on one knee.

Integrations

Complementary exercises

Consider adding exercises such as tricep dips, bench presses, or planks to create a balanced workout for the upper body.

Super set recommendations

Pair with a back-focused exercise like bent-over rows or reverse flys to create an upper body super set.

Sample workout routines

1. Warm-up: 5-10 minutes light cardio and dynamic stretches. 2. Parallette kneeling push-ups: 3 sets of 8-12 reps. 3. Tricep dips: 3 sets of 10-15 reps. 4. Bent-over rows: 3 sets of 8-12 reps. 5. Cool down: stretching.

Exercise combinations

Combine with bodyweight squats or lunges to include lower body strength in your workout.

Best time to do this exercise in your workout

Incorporate this exercise in the upper body section of your workout routine, typically after a warm-up and before moving on to more intensive strength training exercises.