Parallette Push Up

Instructions for proper form

Begin in a prone position with your hands gripping the parallette bars, maintaining a neutral grip. Ensure your shoulders are stacked directly over your wrists. Engage your core and keep your body in a straight line from head to heels. Lower your chest towards the bars by bending your elbows, keeping them close to your body. Press back up to the starting position, fully extending your arms while maintaining body alignment.

Common mistakes to avoid

Avoid allowing your hips to sag or your back to arch; this can lead to lower back strain. Don’t let your elbows flare out excessively—keep them tucked in next to your body. Make sure to avoid excessive head movement; keep your gaze down to maintain neck alignment.

Benefits

Specific benefits of the exercise

Parallette push-ups primarily target the pectoralis major, enhancing upper body strength and stability. They improve balance and coordination due to the instability of the parallette bars.

Expected results and timeframe

With consistent practice, individuals can see improved upper body strength and endurance within 4-6 weeks, depending on the frequency and intensity of their workouts..

Who this exercise is best for

This exercise is best for novices looking to enhance their upper body strength, particularly in the chest. It’s also suitable for individuals interested in calisthenics and bodyweight training.

Scientific studies supporting its effectiveness

Studies on bodyweight exercises suggest that strengthening the pectoralis major can improve overall upper body performance, which is pertinent for activities requiring pushing strength. The engagement of stabilizing muscles in the core and shoulders during parallette push-ups has also been supported by research in functional training.

Variations

Beginner modifications

For beginners, performing knee push-ups on the parallette bars can reduce the load. Alternatively, push-ups with hands on a higher surface (e.g., a stable bench) can also lower the difficulty.

Advanced progressions

Advanced variations include archer push-ups on the parallette bars, one-arm push-ups using the bars, or elevating the feet on a platform while performing the push-up.

Integrations

Complementary exercises

Complementary exercises include dips on the parallette bars, planks, and various forms of push-ups (standard, incline).

Super set recommendations

A super set with parallette push-ups could include pull-ups or inverted rows to balance pushing and pulling muscles for a comprehensive upper body workout.

Sample workout routines

An example routine could include: 1) Warm-up (5-10 mins dynamic stretching) 2) 3 sets of parallette push-ups (8-12 reps) 3) 3 sets of parallette dips (8-12 reps) 4) 3 sets of planks (30-60 secs) 5) Cool down (5-10 mins stretching).

Exercise combinations

Combining parallette push-ups with core exercises like hanging leg raises and mobility exercises for shoulders can make a balanced upper body workout.

Best time to do this exercise in your workout

Parallette push-ups are best performed early in the workout when your upper body is fresh, typically after a thorough warm-up and before heavier weight training or compound lifts.